wellness
Fall 2014
Okanagan Health & OHW Magazine
MAGAZINE
Managing Arthritis and Joint Inflammation P. 12
TEXTING
Choosing the Right Tire P. 21
A Health Concern? P. 19
Prostate Health
Complimentary
P. 11
MSG:
The Controversial Flavour Enhancing Ingredient P. 32
Celebrating 2 years of helping Okanagan residents be the best they can be.
THANK YOU! It’s been an amazing 2 years!
m the staff at A huge THANK YOU fro Magazine s es ln el W & lth ea H n ga Okana urse the readers! co of d an s er rit w , rs se rti to all the adve
wellness
WINTER 2013
OHW Magazine
wellness
Okanagan Health &
MAGAZINE
wellness
Okanagan Health &
SPRING 2013
OHW Magazine
Summer 2013
OHW Magazine
MAGAZINE
Okanagan Health &
MAGAZINE
Challenge Of The Channel Five local swimmers take on the English Channel this summer
Fall 2013
OHW Magazine
MAGAZINE
Stand Up and Paddle for our lakes, for fitness and for fun
P. 15
P. 15
Just Move It
Crazy Busy Stress
with three-time Ironman champion Melissa Spooner pg.15
Timeless Yoga:
P. 10
Mind-Body-Spirit Benefits
Going Gluten Free
Living with Fibromyalgia Naturally
P. 12
OHW Magazine
Nutty Nutrition! P. 28
MAGAZINE
P. 18
The Truth about Coconut Oil
Get Out and Ride P. 25
P. 21
Complimentary
wellness
wellness
Winter 2014
Okanagan Health &
wellness
Learn all about Water in the Okanagan, from Conservation to Hydration.
Genetically Modified Apples–in the Okanagan? P. 18
The Benefits of Vitamin D
Colorectal Cancer: Preventable, Treatable, and Beatable P. 17
P. 17
Okanagan Health & OHW Magazine
MAGAZINE
End Distracted Driving P. 8
P. 12
A Simple Approach to Healthy Eating
TEXTING
P. 14
P. 26
Prostate Health
Pole walking turns a simple stroll into a total-body workout P. 26
P. 11
P. 33
Water Safety is Everybody’s Responsibility P. 19
Complimentary
How to Invest Wisely!
P. 19
Reconsidering the Sweet LIfe
Walk this Way
Complimentary
P. 20
Complimentary
Complimentary
Local athlete and Paralympian Josh Dueck shares his story and inspiration.
P. 21
P. 22
P. 8
Josh Dueck
Choosing the Right Tire
A Health Concern? The Plight of the Honeybee
Whole Body Cryotherapy For Better Health
P. 18
The Calming Effects of a Fish Tank
Heat Stroke Dangers P. 25
Keeping Kitty in Purrfect Health P. 23
Special Issue
PETS
For the Love of Animals P. 29
MAGAZINE
Managing Arthritis and Joint Inflammation
Low Glycemic
P. 10
Keep Fit For Canines
P. 22
Fall 2014
OHW Magazine
MAGAZINE
P. 34
wellness
Okanagan Health &
OHW Magazine
MAGAZINE
P. 23
Summer 2014
Spring 2014
Okanagan Health &
OHW Magazine
The Great Drug Debate
The Spay Neuter Conundrum
Complimentary
Overcoming Fitness Plateaus
Complimentary
• The Not-so-sweet Facts About Sugar pg. 22 • Detoxify pg. 12 • Healthy Eating - Healthy Weight pg. 20
Complimentary
P. 12
INSIDE:
wellness
Pets
Okanagan Health &
P. 19
MSG:
The Controversial Flavour Enhancing Ingredient P. 32
Complimentary
wellness
Okanagan Health &
Summer Nights! And Parasites! P. 8
contents Fall 2014 Volume 2 Issue 4
NATURAL HEALTH 8 Focus and Organize Your Mind Mental acuity depends on several factors—and you can control many of them. 11 Prostate Health Here are some natural remedies that are better tolerated than pharmaceuticals, without negative side-effects. 12 Managing Arthritis and Joint Inflammation Dietary changes and supplementation can have a profound positive effect on this painful condition.
WELLNESS 14 Dry Eyes: Annoying, Irritating, but Manageable Six suggestions for combatting this common complaint. 15 The Evil, Never-leaving Plantar Fasciitis If you’re plagued with this foot ailment, you don’t have to suffer indefinitely. 17 Stress Less, Live More It’s not the circumstances, but how we choose to think about them, that causes us stress. 19 Excessive Texting and Poor Posture: Coincidence? How text messaging is leading to some unexpected health concerns. 21 Where the Rubber Meets the Road Must-read information on the importance of choosing the right tire. www.ohwmagazine.com
Stress Less, Live More Page 17
FITNESS
NUTRITION
22 CrossFit: A Balanced Prescription for Exercise Learn about this training approach that combines ten qualities of fitness.
30 Pumping Iron Iron deficiency is the most common nutritional deficiency worldwide.
24 Are You Ready for Resistance Training? Don’t attempt that lift until you’ve earned the right.
SENIORS HEALTH 26 Downsize Your Debt Debt management strategies for retirees, seniors, and the sandwich generation. 28 The Senior Sweet Tooth Exposed to more than four decades of high sugar foods, the modern senior is at greater risk of developing significant diseases.
32 MSG: The Controversial Flavour Enhancing Ingredient What is MSG, where is it found, and is it harmful? 34 Fit N Healthy Recipes
PET HEALTH 36 Keeping Kitty in Purrfect Health Feline lower urinary tract disease is a common medical condition in cats.
IN EVERY ISSUE: 7
Your Questions Answered
38 Upcoming Community Events
Fall ‘14 - Okanagan Health & Wellness Magazine 3
From the OHW Team
OHW Magazine
Okanagan’s Own Health & Wellness Magazine
PUBLISHER LMR PUBLISHING Leanne Christie info@ohwmagazine.com EDITOR Dianne Fowlie editor@ohwmagazine.com ADVERTISING SALES Megan Vadnais 250.309.1736 megan@ohwmagazine.com Leanne Christie 250.503.7472 info@ohwmagazine.com OHW Magazine published four times a year. All rights reserved. No part of OHW Magazine may be reproduced or transmitted in any form without the expressed written consent of the publisher. The publisher reserves the right to accept or reject any editorial or advertising material. The views expressed in OHW Magazine are those of the respective contributors and not necessarily those of the publisher or staff. Although all reasonable attempts are made to ensure accuracy, the publisher does not assume any liability for errors or omissions anywhere in the publication or on the website. OHW Magazine reserves the rights to ads produced for advertisers. Publication Agreement #42490022 Okanagan Health & Wellness Magazine is owned and operated by LMR Publishing. Return undeliverable to LMR Publishing, 5816 Tern Place, Vernon, BC V1H 1R2. Phone: 250.503.7472 Email: info@ohwmagazine.com Website: www.ohwmagazine.com Subscription: For your free copy send your mailing address to info@ ohwmagazine.com or visit the website at www.ohwmagazine.com Printed by: Print Advantage, Richmond, BC Cover: Texting has become the preferred communication for many teens and adults. Do you have an idea for a story? Are you a health professional who’s interested in contributing to OHW Magazine? If so contact us at info@ohwmagazine.com
W
Leanne Christie Owner/Publisher Advertising Sales
Dianne Fowlie Editor
elcome to our fall issue! We’ve said goodbye—maybe reluctantly—to a fantastic summer and have now settled back into regular routines. But reluctance doesn’t need to be a part of the transition! Autumn has a wonderful appeal of its own in the vibrant, changing foliage, the abundance of the local harvest and, for many of us, a sense of expectation and new beginnings. As for us here at OHW Magazine, we’re as excited as ever at the lineup of offerings from our knowledgeable experts. We encourage you to take some time to review our contributors’ bios at the front of the magazine and to make an effort to support them when you can. Topics in this issue cover a wide and varied range, from the very practical advice on choosing the right winter tire, to the physical effects of excessive texting, to dealing effectively with the discomfort of dry eyes, plantar fasciitis, and joint inflammation. If you’ve been feeling the pressure of switching out of relaxation mode, we think you’ll appreciate “Stress Less, Live More,” which explains that stress comes not from external circumstances but from how we think about those circumstances. We also look at iron deficiency (did you know it’s the leading nutritional deficiency worldwide?), simple ways to increase mental acuity, and the controversy around monosodium glutamate (MSG). And in case you hadn’t been paying attention, November—or should we say Movember—is a month dedicated to prostate health awareness; it’s well worth your while to take a few minutes and read “Prostate Health,” which advocates a natural approach in order to avoid the negative side-effects of pharmaceuticals. Our fitness features, “CrossFit: A Balanced Prescription for Exercise” and “Are You Ready for Resistance
4 Fall ‘14 - Okanagan Health & Wellness Magazine
Megan Vadnais Distribution Advertising Sales
Training?” both provide a great read for anyone thinking of trying these activities or simply wanting to know more about them. Be sure to check them out and prepare to be inspired! In our seniors health category, you’ll find thought-provoking articles that offer insight on two significant contributors to health and wellness: managing debt and managing sugar intake. As always, we are grateful to our advertisers, whose involvement with us helps make this magazine possible, and we ask that you please remember to support them. If you are interested in advertising with us, please get in touch and we’ll work with you to find the right fit for your needs. On a related note, at this time we’re sorry to announce that two members of our advertising sales team, Mel Spooner and Glenn Bond, are no longer with us as they are moving on to concentrate on their own businesses. Mel and Glenn were valued members of the team and we wish them nothing but the best. In closing, we’d like to share our excitement at meeting so many of our readers in person at the recent Kelowna Wellness Fair, a popular annual event with a huge array of vendors showcasing health and wellness products and services. We were thrilled with all the postive feedback, and were kept very busy handing out magazines; we also added many new subscribers and received expressions of interest from new advertisers—great fun! In fact, we look forward to participating in more such events, so if you are organizing or know of Okanagan-area health and wellness events and would like us to attend, please get in touch! Don’t forget, we love to hear from our readers wherever you are, so do contact us with your questions or comments. Happy reading! n www.ohwmagazine.com
Contributors
Letters to the Editor Dear OHW Magazine, Could you please reprint the Cosmic Cookie recipe you ran in a previous issue of OHW Magazine. They were so good but I seem to have misplaced my copy of the recipe. Linda, Penticton, BC Editor’s Note: Each month we receive email requests for the amazing Cosmic Cookies recipe that appeared in our Winter ‘13 issue. You can now check out all our recipes online at www.ohwmagazine. com
Cosmic Cookies 21⁄4 cups quick cooking oats 2 cups spelt flour or you can use 1 cup brown rice and 1 cup buckwheat 1 cup sunflower seeds 3⁄4 cup + 2 Tbsp pumpkin seeds 1⁄2 cup unsweetened shredded coconut 1⁄4 cup ground flax seeds 1 cup granulated cane sugar Pre-heat oven to 350o F. Line paper.
1 Tbsp ground cinnamon 21⁄4 tsp sea salt 13⁄4 cups chocolate chips 11⁄4 cups raisins 1⁄4 cup water 1⁄4 cup blackstrap molasses 3⁄4 cup canola oil 1 cup soy milk or almond milk or rice milk 1 tsp vanilla baking trays with parchment
In large bowl, combine dry ingredients, everything from oats to raisins. In a separate large bowl, combine wet ingredients, everything from water to soy milk. Add wet ingredients to dry ingredients and mix slowly at a low speed or by hand, until just combined. Do not over mix. Portion cookie dough using a 1/3 cup measure and place onto lined baking tray. Gently flatten cookies before baking. Bake for 24 minutes or until lightly browned. Makes 24 cookies
This recipe courtesy of Planet Organic Market Cookbook by Diane Shaskin (The 5 Best Desserts on Our Planet)
Stay Connected with OHW Magazine ohwmagazine.com
www.ohwmagazine.com
Judy Bradshaw, RHN, ROHP, has offered her services as a Registered Holistic Nutritionist for the past ten years. She has found that the time taken for an in-depth, one-on-one consultation brings results. Judy uses her knowledge as a holistic nutritionist along with energy testing techniques to assess the body’s needs and dislikes so a personalized protocol can be made for the client. Her practice, Balance Within Coaching, is on Pandosy Street in Kelowna, and she can be reached at 250-861-1156. Read more at www. balancewithin.ca. Marie-Catherine Bruno, BScPT, Cped(C) is the owner of The Sole Mate Custom Orthotics in Vernon. With years of training as a bootfitter and a Physiotherapy degree from McGill University, she initially specialized in sports medicine and manual therapy techniques and later began focusing on realignment of the skeleton using proper orthotics. She is also a Certified Pedorthist and a Registered Physical Therapist. When she is not working, you can find Marie-Catherine running, biking, or skiing on the local trails. Visit www.thesolemate.com Shelby Entner, ND, is a sought-after naturopathic physician, speaker, and expert. After receiving her doctorate in 2002, Dr. Entner went on to practise in the United States for several years before returning to BC and eventually founding Vero Health (www.verocare. ca) in Vernon. She enjoys a busy practice with her award-winning team of practitioners and staff and loves living in the Okanagan with her kids and husband. Michale Hartte, BASc (Nutr), NNCP, CH, a Kelowna resident, spends her time raising her incredibly healthy boys, ages 12 and 9, while she runs a private nutritional practice and offers online, inperson and by-phone appointments. To find out more about Michale and how you can get Fit n Healthy, please visit www.fitnhealthynutrition.com. Christine Hatfield, BScH, MD, is a medical doctor who specializes in all aspects of Women’s Health, with a special interest in hormone balancing and anti-aging medicine. She is the founder and medical director of North Okanagan Women’s Health in Vernon. Learn more online at www.nowhealth.ca. Call 250-542-4490 for an appointment.
Krista Ingram, ND, has a general family practice, using homeopathy, traditional Chinese medicine and acupuncture, herbal medicine, clinical nutrition and lifestyle counselling to address her clients’ concerns. She emphasizes classical homeopathy in her practice. She has a special interest in mind-body medicine, and is certified in foot reflexology. Dr. Ingram graduated from the University of Victoria and the Canadian College of Naturopathic Medicine. She lives in Vernon with her husband, Ed, and her dog, Shadow.
Fall ‘14 - Okanagan Health & Wellness Magazine 5
Contributors Shauna Jones has studied and worked in the health industry for the past 14 years and is coowner of Abaco Health Food store in Kelowna’s Mission district. Abaco Health carries an extensive range of quality vitamins, supplements, sports nutrition and natural remedies, as well as natural beauty products. Abaco Health’s knowledgeable staff offer exceptional customer service guiding people into health through nutrition and detoxification, using foods and supplements as natural medicines. Visit www. abacohealth.com.
Shane Pizzey, MKin, CSCS, CEP, is the Director of Sports Sciences at Aspire Health & Performance in Kelowna. His specialty is in working with speed and power sports and he has been a testing specialist for the Calgary Flames and Hockey Canada. Shane’s clients include Olympians, NHL and pro hockey players, junior athletes from all sports, and active lifestyle clients. Visit www.aspirehealth. ca or email shane@aspirehealth.ca.
Larry T. Kinakin, DC, is a graduate of the Canadian Memorial Chiropractic College and founder of Valley Chiropractic in Vernon. He is an advanced proficiency rated practitioner in activator technique and has achieved a diplomate in acupuncture. He has competed in powerlifting and bodybuilding, having won the Okanagan Bodybuilding Championships, BC Bodybuilding Championships, and Central Ontario Bodybuilding Championships. Dr. Kinakin is an avid wake boarder and skier and plays competitive soccer and hockey; therefore, he has a strong interest in helping the community reach its highest potential in the athletic scene. He can be reached at 250549-4535 or valleychiropractic@telus.net.
Jodi Scott is a relationship coach and life strategist in private practice in Vernon since 2010. Jodi combines healing mind, body, and energy science with practical, proven life tools and strategies to help individuals heal in and after relationships. She works with clients via phone, Skype and online relationship classes, webinars, and e-programs. Jodi is a respected workshop leader, keynote speaker, and retreat presenter and is a Women’s Enterprise Centre of BC recognized mentor for local women entrepreneurs. Jodi can be reached at www. jodiscottcoaching.com.
Jeremy Meredith is the owner and head coach of CrossFit Vernon. After a lifetime of athletics, he opened CrossFit Vernon in 2010. Between running a business and caring for his two dogs, Jeremy trains competitively in the sport of CrossFit as well as Olympic style weightlifting. Jeremy competed at the CrossFit Games twice, in 2011 and 2012, and is a three-time national qualifier in Olympic weightlifting. Visit www.crossfitvernon. ca or email jeremy@crossfitvernon.ca. Donna Mihalcheon is a Senior Vice President and Trustee in Bankruptcy with BDO Canada Limited. Donna’s area of expertise is in consumer and commercial insolvency and her practice is located in Vernon. Donna’s community activities include ringette and serving as a member of the Canada Winter Games Board of Directors. You can reach Donna by email: dmihalcheon@bdo. ca or by phone: 250-979-4357. Also visit vernondebthelp.ca and www.bdodebthelp.ca/EN/Pages/ BDO-debt-help.aspx. Scott Percival, OD, is the owner of Mission Creek Optometry in Kelowna. Dr. Percival has been in practice for over 15 years and participates with the University of Waterloo Optometry Externship Program, which helps optometry students develop their knowledge for patient care outside of the classroom. Many of these students have returned to the Okanagan to practise. Dr. Percival is very active in the community, volunteering with youth soccer and hockey programs. Family eye care is his passion. He enjoys his young patients as well as his young-at-heart patients and all the challenges that come with aging eyes. Carlie Petrisor, DVM, is a 2011 graduate of the Western College of Veterinary Medicine in Saskatoon. After moving to the Okanagan with her husband, Travis, in the summer of 2011, she started her position at Anderson Veterinary Clinic in Penticton. She currently is a full-time associate and has a special interest in dentistry and ultrasound. When she is not working, Carlie loves to snowboard, travel, and spend time on the water enjoying the beautiful Okanagan summers. Visit www.andersonvet.ca for more information.
Alan Sidorov has an extensive international background in racing, coaching fellow racers, and teaching advanced driving. One of his specialties is training for winter conditions. Alan is chief instructor for the BC Forest Safety Council’s Resource Road Driving (RRD) course. He has done development testing for major automobile and tire manufacturers, and is a member of AJAC, the Automobile Journalists Association of Canada. Alan patrols on the local cross-country and snowshoe trails, and enjoys a variety of other outdoors activities. Visit www.sidorovprecisiondrivertraining.ca or email spdt@telus.net. Wayne M. Terai, B.Sc., D.C., C.L.T., is the owner and clinical director of Burtch Chiropractic and Kelowna Laser Therapy. In practice for 20 years, Dr. Terai has helped thousands of Okanagan families achieve their health and wellness goals through a holistic “mind-body communication” approach. This is based on the premise that being healthy is normal and a loss of health is a result of interference. He is advanced proficiency rated in activator methods chiropractic technique and also holds an advanced certification in laser therapy. Dr. Terai continues to improve his clinical knowledge with over 1000 hours of post-graduate training, ultimately providing patients with different options for care. Claire Volpatti has been a Nature’s Fare Markets team member since 1999. She handles a variety of tasks including researching and developing sustainability initiatives and coordinating employee training. She is a regular contributor to The Good Life magazine and is the author of The Weekly Supplement blog. Read Claire’s blog at naturesfare.com/blog. With six locations in the Okanagan, North Thompson, and Fraser Valley regions, in January 2014, Nature’s Fare Markets proudly became Canada’s first Certified B Corporation retail company. Certified B Corporations use the power of business to solve social and environmental problems. Do you have an idea for a story? Are you a health professional who’s interested in contributing to OHW Magazine? If so contact us at info@ohwmagazine.com
6 Fall ‘14 - Okanagan Health & Wellness Magazine
www.ohwmagazine.com
Your Questions Answered
Local experts answer our readers’ questions...
Q
I will be travelling out of the country this winter. What should I take with me to keep healthy and to treat any illnesses I might get?
A
s many Canadians start planning their sunny vacations we often forget to plan for illnesses that can really put a damper on our fun. Sunburns, bites, gut issues, overindulgences, food poisoning...all can really ruin a fun family vacation or extended stay. I always recommend you check the area you will be travelling to and bring the essentials but also include some natural medicines. When I travelled to Bali two years ago I was so thankful for my parasite herbal medicines and good probiotics. Taking a few vitamins every day made a huge difference in my enjoyment of the local foods and culture. I also never leave home without my homeopathic first aid kit, a kit I make that has over 30 different remedies for things like travel sickness, swimmer’s ear, heatstroke, burns, injuries and bites. A few simple medicines can really help you stay
Q
healthy and come home with great memories instead of a sad tale of being sick in a sunny locale. Shelby Entner, ND
How can I support my immune system through cold and flu season?
Y
our immune system plays a crucial role in protecting your body from getting sick. Cytokines are cell molecules produced by your immune system that act as mediators between cells to aid in immune responses. Key nutrients have been researched and shown to support cytokine production and optimize immune system function. I start with a good multivitamin, omega 3 fatty acid, probiotics and vitamin D. The most important nutrients we get daily in our multi that help support our immune systems are vitamins A, C, D, & E, selenium, and zinc. Vitamin A supports T regulatory cells to help maintain gut immunity while reducing inflammation caused by infections. Probiotics play an important role in a healthy gut. Omega 3 fatty acids support cytokine production, while vitamins C & E and zinc support and regulate the immune
www.ohwmagazine.com
cells. Selenium helps control cytokine storms provoked by out-of-control infections. Vitamin D reduces episodes of colds and flu. In a study published in the Virology journal, 104 test subjects were given 800iu per day. Based on
their serum levels, they were just as likely to get sick in the summer as in the winter, but when they were given 2,000iu per day only one out of 104 had cold/influenza symptoms during the final year of the trial. It is also important to remove sugars and refined carbohydrates and reduce saturated fats in your diet. Increase vegetables, seaweed, berries, and low sugar fruits. Eat lots of sunflower, pumpkin, chia and hemp seeds daily in cereal and smoothies or thrown on top of pasta, rice, or salad. I also love incorporating superfoods such as spirulina, goji, and golden berries into my family’s diet. Find ways to reduce your stress and increase exercises that stimulate your lymphatic system, or do an infrared sauna weekly. Shauna Jones
Fall ‘14 - Okanagan Health & Wellness Magazine 7
Natural Health
Focus and Organize Your Mind
You can stay sharp—or become even more so—when you pay attention to certain factors. By Claire Volpatti ental acuity, also referred to as mental sharpness, is a measure of focus, concentration, memory and understanding. It is not a measure of intelligence; rather, mental acuity is how efficiently your brain functions on a day-to-day basis. Many factors may affect mental acuity, including distractions, environmental conditions, fatigue, and health concerns. Our brains are made up of approximately one hundred billion nerve cells called neurons. These neurons transmit electrochemical signals to one another along axons, which are long, threadlike portions of the nerve cell. At the end of each nerve cell is a dendrite, which connects neurons to one another. Thoughts are created by an electrochemical impulse being sent down an axon to a synapse. The message is then sent across a synaptic gap to the dendrite on the next neuron. This pattern continues through brain cells, similar to a line of dominos being pushed over. The portion of the brain that processes thoughts is the cerebrum, also known as the cerebral cortex. It is also responsible for sense organs, motor function, emotions, and memory.
M
Antioxidants Exposure to factors like environmental pollutants, heavy metals, excess sugar, extreme stress, and fatigue can all impair the proper function of neurons. Free radicals are molecules with unpaired electrons which buzz around causing damage to surrounding molecules in their search
for another electron. Similar to how rust attacks metal, free radicals attack our brain cells, causing inflammation. In turn, inflammation can cause communication breakdown between the neurons, meaning that our thought processes become inefficient. Antioxidants are nutrients and enzymes that are capable of counteracting the effects of free radicals. They are found primarily in fruits and vegetables and help to protect against the negative effects of oxidization and inflammation. The best sources of antioxidants include citrus fruits, berries, tomatoes, green tea, cacao and leafy green vegetables. Exercise Research from the Harvard Medical School and Harvard Men’s Health Watch has revealed that exercise is a key factor in maintaining mental acuity. Regular, moderately intense exercise stimulates a chemical known as Brain Derived Neurotrophic Factor (BDNF) that has the ability to “rewire” our brain’s memory circuits so that they are able to perform better. Dr. John Ratey, Associate Clinical Professor at the Harvard School of Medicine and author of Spark: The Revolutionary New Science of Exercise and the Brain, has conducted studies showing that the chemicals released by exercise strengthen our brains by causing neurons to grow and reach further to create more connections. Using the
8 Fall ‘14 - Okanagan Health & Wellness Magazine
cont’d on page 10 www.ohwmagazine.com
It’s time to focus and relax but… your mind is somewhere else.
Let us heLp you with that. Have you been feeling tired, irritable, sore, or having trouble sleeping? Stress can present in a variety of symptoms, and if left untreated can lead to more serious health issues. Come in and learn about natural ways to treat and cope with stress and anxiety so you can fully enjoy your life. Kamloops
Kelowna
Langley
Penticton
Vernon West Kelowna www.naturesfare.com
LocaL · organic · Bistro · Produce · grocery · Vitamins · suPPLements · Beauty · HouseHoLd
Natural Health cont’d from page 8 analogy of a tree growing more branches and blooming, exercise cultivates the neurons in our brains, encouraging them to expand and connect with other neurons. Blood Sugar Controlling blood sugar levels is a critical component in maintaining mental acuity. The results of German-led studies show that increased levels of glycated hemoglobin are directly correlated with a decreased ability to recall information and decreased learning comprehension. A similar study conducted by UCLA researchers found that fructose impairs both memory and learning. This is because excess sugar molecules in our brains actually block the membranes that facilitate communication between neurons. Furthermore, when protein and sugar molecules bond in our brain it stimulates our body to emit an immune response that causes inflammation and oxidation in that particular area. Sugar has been known to cause neurons to misfire, interfere with synaptic communication, and even permanently damage neurons. For this reason, it is extremely important to manage blood sugar and insulin levels. Five Supplements that Support Mental Acuity 1. Vitamin D The sunshine vitamin. Studies have shown that we have vitamin D receptors in both the nervous system and hippocampus areas of our brains. Vitamin D protects neurons and regulates brain enzymes and the amount of cerebrospinal fluid. Interestingly, tests have shown that low levels of vitamin D are correlated with negative performance on brain function assessments. 2. Acetyl L Carnitine Find it in red meat and dairy products. Acetyl L Carnitine (ALCAR) is a nutrient that plays an important role in brain health. It is able to stimulate energy production in brain cells, meaning better thought processes and connections across synapses. ALCAR plays a role in maintaining the amount of Brain Derived Neurotrophic Factor, which, as stated previously, encourages the growth of new brain cells. It is also key to metabolizing fats so that lipids are not left to clog brain function or to contribute to inflammation caused by free radicals.
Coconut oil is found to help support mental acuity 3. DHA Find it in cold-water fatty fish such as salmon. Docosahexaenoic Acid, also known as DHA, is an essential fatty acid that is a key component of the physical makeup of our brains. Studies have shown that DHA can reduce the likelihood of memory loss, depression, ADD, dementia, and possibly Alzheimer’s disease. 4. Coconut Oil Coconut oil is made up of medium chain triglycerides (MCTs), a type of fat that when digested is converted to ketones in our liver. The ketones are then released directly into our bloodstream where they are quickly transported to our brain. Science suggests that Alzheimer’s disease may be caused by a peptide called Amyloid-B, which is the main component of deposits found in the brains of patients with the disease. Recent studies have suggested that ketones created from the digestion of MCTs protect against, and offset the effects of, Amyloid-B peptide. Furthermore, there is evidence that shows that ketones are actually able to restore and renew neurons and nerve function in the brain. 5. B12 Found in shellfish such as clams. Vitamin B12 deficiency is one of the most common vitamin deficiencies across the country. A lack of vitamin B12 can cause mental fogginess and memory troubles. An Oxford University study found that a mixture of folic acid, vitamin B6 and vitamin B12 can help stop mental decline, dementia, and may also have a positive effect on the symptoms associated with dementia. n
Okanagan Synergy Health and Wellness
New to Vernon: Pain from Soft Tissue Injury? Shockwave uses high energy soundwaves to accelerate the recovery of injured soft tissue, bone, heel and joint pain. Conditions treated: • Plantar Fascitis • Achilles Tendinopathy • Tennis and Golfer’s Elbow • Jumper’s Knee • Rotator Cuff Tendinitis • Stress Fractures • Scar Tissue • Non-Healing Ulcers • Myofascial Trigger Points Dr. Kirk Lewis
We are now offering Shockwave Therapy … a non-invasive solution for chronic pain
• Deep Tissue Massage • Stress Reduction Massage
• Trigger Point Release • Myofascial Release • Pregnancy Massage
Alesha Bradley
Registered Massage Therapist Treatments can help reduce headaches, chronic muscle pain, sciatic pain, sports injury, TMJ dysfunction and more. Book online @ aleshabradleyrmt.ca • cell 250-307-3433
#2 - 4010 27 th Street, Vernon • 778-475-0322 • New Patients Welcome
10 Fall ‘14 - Okanagan Health & Wellness Magazine
www.ohwmagazine.com
Natural Health
Prostate Health Thanks to events such as Movember, prostate cancer awareness has increased in recent years. What can men do to protect the prostate? By Krista Ingram, ND
P
rostate health is important to start thinking about as men approach age 40. The prostate secretes a milky fluid that helps sperm mobility and prevents infection in the urethra. This fluid is very important for successful fertilization, as it helps sperm move along to meet the egg. As men age, they are prone to changes in their hormone levels, which can contribute to an overproduction of prostate cells that cause the prostate to enlarge. As the prostate enlarges, it starts to constrict, or squeeze, the urethra, which in turn causes changes with urination. Increased urinary frequency, decreased bladder control, reduced force of urination, and increased urinary tract and bladder infections are many of the common symptoms of Benign Prostatic Hyperplasia (BPH). Starting at age 40, it is recommended for men to see their doctors for a digital rectal exam. This is a simple examination, where a gloved finger is inserted into the rectum to feel the lower part of the prostate for abnormalities. (Guys, I know you might be cringing reading that, but it’s really not a big deal.) Your doctor may also have you take a blood test to determine your PSA levels (Prostate Specific Antigen). This reading can give an indication of your relative risk of prostate cancer. There is some controversy about how well PSA levels actually correlate with a man’s actual risk of developing prostate cancer, but
www.ohwmagazine.com
many doctors find it helpful to use as another monitor of health. There are many great naturopathic therapies to help prostate health and improve symptoms of BPH. Perhaps the most common and most researched treatment (even oft-recommended by many medical doctors) is saw palmetto. Saw palmetto is effective for
mild to moderate symptoms of BPH, acting to decrease the size of the prostate, increasing peak urinary flow rate and improving other symptoms of urination. It is a nice alternative to finasteride (pharmaceutical with a similar action), being better tolerated and without negative side-effects (such as loss of libido and erectile dysfunction). Other helpful herbs are pygeum (Pygeum africanum), red maca (Lepidium meyenii), and nettles (Urtica dioica). Zinc is an important mineral for prostate health. Way back in the 1970s, it was found that therapeutic levels of zinc helped decrease prostate size and decrease symptoms for patients
with BPH. Men with BPH are found to have lower than normal levels of zinc, so it’s best to aim high with its dosing: 30 to 60 mg per day, with food. Pumpkin seeds are a great dietary source of zinc and also a source of essential fatty acids which are great for the prostate too. Try to eat at least 2-4 tablespoons daily. I have also found homeopathic medicines to help symptoms of BPH. These medicines are prescribed on an individual basis. They are very easy to take, have no negative sideeffects, and can be taken as often as needed. Though it may seem contradictory, from my own clinical experience I have seen that men with BPH who increase their water consumption actually have improved symptoms of urination. That is, they actually urinate less frequently, have less dribbling and a better flow. This is improved further with decreasing consumption of coffee and alcohol, especially beer. Alcohol influences hormones negatively (hops being especially bad), and caffeine irritates the bladder. Cholesterol levels have also been researched as being a contributing factor to the hormonal changes affecting the prostate. Decreasing cholesterol levels is thought to have a positive effect on the prostate, so a “heart healthy” diet is another great preventative and therapeutic approach. Increasing plant fibre and essential fatty acids, while decreasing animal fats, processed foods, salt, and sugar, will keep both your cardiovascular system and your prostate healthy. n
Fall ‘14 - Okanagan Health & Wellness Magazine 11
Natural Health
Managing Arthritis and Joint Inflammation Don’t let “good old Arthur” interfere with your enjoyment of a full and active life.
By Wayne Terai, BSc, DC, CLT
M
illions of people suffer from joint pain, most commonly from the progressively degenerative condition known as osteoarthritis (OA). As many of my patients say, “good old Arthur has come to visit!” Symptoms include pain, stiffness, swelling, instability, and weakness. We know that 4.5 million Canadians over the age of 15 are affected by some form of arthritis. A large portion of those affected with OA are still active and in their working years. Over time, these aches and pains worsen and eventually stop sufferers from participating in everyday activities. Two of the most commonly used medications for joint
pain are non-steroidal anti-inflammatory drugs (NSAIDs) and COX-2 inhibitors. Both can cause intestinal tract ulcers (with internal bleeding) and liver and kidney damage with
Pain and Soft Tissue
KELOWNA LASER THERAPY CLINIC Rehabilitation
Call 250-860-4518 to book a no cost consultation today!
Start the Healing... End the Pain!
*Results may vary.
Laser therapy stimulates your body's natural healing rather than temporarily masking the symptoms of pain! The light energy is absorbed deeply by your tissues, fueling your cells to repair injuries, restore normal function, resolve chronic inflammation and reduce pain. Laser therapy is non-invasive and has no side effects. As your injury heals you can say goodbye to pain... hello to life!
“There is no other system in the world that is comparable or gets such outstanding results.” DR. L. RUDNICK, CHIEF PRINCIPAL INVESTIGATOR, FDA CLINICAL TRIALS OF LASER THERAPY
NECK PAIN/HEADACHES ROTATOR CUFF INJURY
TENNIS ELBOW
SPINAL STENOSIS
DISC HERNIATION CARPAL TUNNEL SYNDROME
Dr.Wayne Terai has been helping Okanagan families for over 19 years and is excited to bring this clinically researched and proven effective technology to the Okanagan.We have helped hundreds of patients walk away from pain and get back to living again.
OSTEOARTHRITIS
MUSCLE/LIGAMENT TEARS
OSTEOARTHRITIS
“The only thing you have to lose is the pain.”
229-1634 Harvey Ave. KELOWNA
www.laserkelowna.com
12 Fall ‘14 - Okanagan Health & Wellness Magazine
PATIENT TESTIMONIAL
ACHILLES TENDONITIS PLANTAR FASCIITIS
www.ohwmagazine.com
Natural Health
long-term use. Over the last couple of decades, there is a better understanding of the degenerative nature of OA and joint pain. Clinical research is showing that dietary changes and supplementation can have a profound effect on managing joint pain, especially in conjunction with other therapies such as chiropractic, physiotherapy, massage therapy, and acupuncture. Here are three supplements that I commonly recommend: 1. Glucosamine. Glucosamine is the main component of cartilage. After 40, one of the wonderful things we can look forward to is the decline in the body’s ability to produce glucosamine—and the consequent wear/degeneration of our joints. A large body of scientific evidence is showing that supplementing with glucosamine sulphate can help the body build and repair joint cartilage damage, and slow down the wear and tear process. 2. Omega-3 fatty acids. These are “good fats,” used for the production of anti-inflammatory hormones called prostaglandins (PG-1 and PG-3). Good sources of the omega-3 fatty acids are fish and flaxseed oil (for PG-3) and evening primrose, borage, and black currant oils (for PG-1). Olive oil, canola oil, and peanut oil are also sources of omega-3s that may be used as substitutes when cooking. The “bad fats” from high-fat meat, dairy products, corn oil, sunflower seed oil, and safflower oil stimulate the production of another prostaglandin (PG-2) which actually promotes inflammation. These are things you want to avoid or minimize if you have arthritis. 3. Multi-vitamins and minerals. There are biochemical reactions going on in your body, 24 hours a day, 7 days a week. Each of these chemical reactions requires enzymes, co-enzymes, and minerals. Most importantly, the production of PG-1 and PG-3 requires vitamins B6, E, and C, niacin, zinc, selenium, and magnesium. More often than not, the average diet is insufficient to
supply you with what is required to actually help with the pain of inflammation. Clinically, I have found supplementing with a 1-2-3 punch of glucosamine, omega-3 fatty acids, and a high-potency multi-vitamin and mineral complex to be a great asset in managing the inflammation of OA. The key to an effective supplementation program, however, is to discuss your health concerns with a qualified health care practitioner. He or she will be able to develop a program based on your health status and your desired outcome. n
Executives Realty Ltd.
Jacqui Hughes REALTOR®
Never to busy to help you or those you care about!
Jacqui Hughes The Don Miller Group 2907 - 32nd St. Vernon, BC Business: 250.550.2125 jacqui@century21executives.com www.thedonmillergroup.ca
www.ohwmagazine.com
Fall ‘14 - Okanagan Health & Wellness Magazine 13
Wellness
Dry Eyes: Annoying, Irritating, but Manageable
If you suffer from a chronic lack of eye lubrication, these six suggestions can help. By Scott Percival, OD
O
ne of the most common eye complaints is burning, stinging, and watery eyes. Generally accepted findings suggest 60 percent of North American adults over the age of 50 suffer dry eye symptoms. If you live in a dry climate like the Okanagan, you won’t be surprised that we find that females over the age of 40 have subtle to constant irritation and inflammation to the front of the eye due to the dryness. Dry eye is caused by a chronic lack of lubrication and moisture on the surface of the eye. The tear layer does two things: (1) Reduces friction between the back of the eyelids and the front of the eye, and (2) Maintains the moisture level of the tissue on the front of the eye. Therefore, long-term dryness or reduced tear levels can cause irritation to the lids as well as the eye. The burning, stinging, and redness is due to reduced moisture. The friction from blinking also causes additional irritation. If tears are so vital to maintaining the comfort of the eye, why would the body’s ability to create tears diminish in 60 percent of people? The issue is not always the reduction of tears as is commonly believed. The root of the problem lies with the fragility of the meibomian (my-bo-me-an) glands (oil
glands on the eyelid). Tears are composed of three layers. The bottom layer holds the tear to the eye, the middle layer resembles water, and the upper layer is composed of oil or lipids. Tears will evaporate if they do not have a good robust oil layer. Unfortunately, the oil layer is dysfunctional in many dry eye sufferers. The meibomian glands are negatively affected by age, diet, and hormone levels. The most effective way to reduce dry eye symptoms or reduce your likelihood
14 Fall ‘14 - Okanagan Health & Wellness Magazine
of developing dry eye is to implement the following six suggestions: 1. Warm the oil glands. Doing so will allow the oil to flow better and help clear blocked meibomian glands. This can be as simple as a warm face cloth on the eyelids for 15 minutes. We recommend a hydrating bead eye mask called the Bruder, as the heat lasts longer. Another option is to have your optometrist manually express the glands. Ask about LipiFlow treatment. 2. Keep the lids and lashes clean. Bacteria and debris cause discomfort and inflammation to the meibomian glands. Again, this can be as simple as using warm water and a clean cloth or a cleaning product gel like Lid ’n Lash or Systane wipes. 3. Add more moisture to the eyes. Typically this consists of the use of over-the-counter eye drops. Usually drops need to be instilled daily up to six times per day. The use of Systane Refresh three times a day is a common starting point. Longterm eye drops like Restasis may also be recommended. www.ohwmagazine.com
Wellness 4. Use eye drops prescribed by an optometrist (eye doctor). A thorough dry eye evaluation may reveal the need to reduce symptoms by short-term use of antibiotic and anti-inflammatory eye drops. 5. Attempt to reduce environmental factors. Dust, smoke, wind, computer use, and dry air all contribute to dry eye symptoms. A robust, thick, and functional tear layer can handle the above problems, whereas a dysfunctional tear layer will not. Ever heard of Moisture Goggles? (imagine swim goggles with a small sponge creating a humid microclimate). A humidifier might be more practical, but you get the idea. If you are on a computer more than two hours per day, I recommend “computer glasses.” The difference in eye strain, reduced squinting and fatigue actually results in reduced symptoms of dry eye. Sunglasses worn outdoors will reduce sun, wind, and dust exposure. The sportier wrap style gives the most benefit. 6. Pay attention to diet. This is key to reducing dry eye. Inflammation is one of the main causes of meibomian gland dysfunction. Avoiding foods high in refined sugar and saturated fats that spur inflammation will help. Consuming oily fish such as salmon, tuna, and sardines with their fatty acids is very beneficial. Drinking more water will also help. Dehydration makes dry eye problems worse, especially in the Okanagan’s hot, dry, and windy climate. To summarize, dry eye symptoms can affect our vision, lifestyle, and the health of our eyes. To better manage this condition, you may need the following: • Heat • Cleaning • Lubricants / Moisture • Prescribed eye drops • Reduced environmental factors • Improved diet I hope these suggestions help you overcome the discomfort of dry eye and get you back to enjoying the comfort you deserve. n www.ohwmagazine.com
The Evil, Neverleaving Plantar Fasciitis
Don’t let this condition haunt you for months—find the cause and start the healing. By Marie-Catherine Bruno, BScPT, Cped(C)
S
ummer is over and unfortunately, the pretty and colourful flip-flops and all other fancy summer shoes have left a mark: it is the return of the villain, plantar fasciitis.
What it is The plantar fascia is located underneath the foot and runs from the heel bone (calcaneus) to the base of the toes (just past the ball of the foot). It lies just beneath the skin, covering a layer of muscles and tendons. Its main function is to support the longitudinal arch of the foot, but it also keeps tendons down when you bend your toes (otherwise they would pop out of the foot!). The Latin ending itis means inflammation, so plantar fasciitis is typically an inflammation of the plantar fascia. It is usually due to a constant or repetitive stress on the fascia. What may cause it The key to healing such an injury is to find out what caused it in the first place. There are many possible causes but I will focus only on the most common ones: • Pronated foot (mistakenly called “flat foot”): This is a very common cause. You have a pronated foot if, when you lift your foot up in the air, you can see an arch, but it disappears as soon as you put your weight on it. This flattening of the arch stretches the fascia. Over time, this can create microscopic tears in the tissue, potentially leading to inflammation and/or weakness of the tissue. The repetitive stress of walking, running or prolonged standing can accelerate this damaging process. • High arch: Some of you, although a minority, have what is called a high arch (pes cavus). If you always have a hard time finding shoes that are deep enough for your foot to slip in, you probably have a high arch. The issue is that shoes will not provide a high enough support for that arch, resulting in daily stress on the plantar fascia. cont’d on page 16 Fall ‘14 - Okanagan Health & Wellness Magazine 15
Wellness cont’d from page 15 • Increased stress: Working/training on hard surfaces, being overweight/carrying a pack or heavy equipment ... all these push down on the arch, creating the microtears described above. • High heels: High heels are very pretty—I love them! But they are definitely not the best footwear available! Besides affecting your posture and shortening your calves, they put enormous stress on the plantar fascia. High heels keep your toes bent and because the fascia attaches at the base of the toes, it puts it under more tension. It also shifts your weight forward, right onto the ball of your foot where the fascia attaches, stretching and potentially straining it. • Worn-out shoes: The tiny bubbles in the cushy material of a shoe eventually flatten so the sole cannot absorb impacts anymore. Your foot becomes your main shock absorber, transforming the plantar fascia into a bungee cord. This type of repeated impact stresses the tissue. • Pregnancy: The sudden extra pounds combined with the hormone relaxin (released in your system to help loosen ligaments for the delivery) flatten your arch and can also lead to microtears of the fascia. • Tight calves: The Achilles tendon also attaches on the heel, so when tight it pulls the heel away from the plantar fascia attachment, increasing the tension on the fascia. • Old surgeries/injuries: The plantar fascia is linked to the entire body fascia, which is an extremely strong tissue that contains a multitude of nerves. Body fascia lies
READY TO GET YOUR LIFE BACK?
Why let pain hold you back?
Let our Chiropractors guide you and your family on a path of enhanced wellbeing! We feel people want a health-care team, and we feel our success lies in this appoach. Vernon’s Largest Wellness Team Offers: Family Chiropractic Care, Decompression Therapy, Message Therapy, Accupuncture, Yoga Studio (wide range of classes!) Also in our building: Thrive Physiotherapy, Live Happy Counseling, Drop Zone Weight Loss
Dr. Elliot Lysyk, DC
Dr. Deane Studer, DC
250.275.7616
Dr. James Mayne, DC
Alpine Centre #7 100 Kalamalka Lake Rd. Vernon, BC
www.arisechiropractic.com
just beneath the skin, and wraps around most muscles, joints, and organs. It is only one big piece in your entire body (like skin), so damage in one spot can refer pain anywhere else. If you have had a surgery, a deep cut, a strain or sprain, your body fascia may be creating tension as far as your plantar fascia. What to do The most important part of the treatment is to eliminate the cause (hopefully you can find something in the above list; if not, consult a specialist). • For pronated feet or high arches, get some arch support. You may need custom orthotics if your arch is really high, or if your feet are seriously pronated. • Make sure you don’t run or work in worn-out shoes and try to soften the surface you’re on (for example, get off the road and head to the trails, or try a shock-absorbing mat at work). • Avoid running or walking hills for a while; the plantar fascia and calves are tightly linked and hills increase the demand on the calves. • Stretch your calves daily. • Lower your heels (if you “need” the extra height, opt for a platform shoe where the height difference between the heel and ball of foot is much less significant). • If you are not pregnant and are carrying extra pounds, try to lose some weight. • If you are pregnant, wear good supportive shoes (arch support will help reduce the amount of splaying of the foot, protecting the fascia but also maintaining the foot’s original length and shape). Avoid standing and walking around barefoot. • If you suspect your problem comes from the body fascia, consult a specialist (Registered Massage Therapist, Physiotherapist, Chiropractor, Rolfer, etc.). It could take up to about six to eight weeks of foot rest to let the fascia completely heal and regenerate. That means you should be taking the weight off your foot as much as you realistically can. Eliminating the cause, rest, and support should take care of most of the problem; however, a specialist as mentioned above may speed up the healing process regardless of the original cause. It is urban legend that plantar fasciitis has to haunt you for months – if yours does, look closer … there must be a reason. n
16 Fall ‘14 - Okanagan Health & Wellness Magazine
www.ohwmagazine.com
Wellness
Feeling stressed by external circumstances? What if you found out that stress is an inside job?
Stress Less, Live More By Jodi Scott
www.ohwmagazine.com
We believe we are at the mercy of the stress in our life but the reality is we unconsciously choose stress. Until, that is, we consciously decide not to choose stress. Yes, I am saying stress is a choice. And I can feel your resistance to this possibility because that is not what our brain has been led to believe. Our brain tightens its grip on the belief that stress happens to us at the very mention that
Jodi Scott COACHING.
COm
C
hristine was caught in a vicious cycle of being tired but wired. She was anxious, experiencing racing thoughts, scattered thinking, forgetfulness; and despite being mentally and physically fatigued she was having trouble sleeping. On a scale of one to ten she told me her stress levels were a twelve. When asked what she felt were the causes of stress in her life, Christine described the demands of being a parent, being a spouse, looking after aging parents, and having a full-time and fast-paced career. This or a very similar list of circumstances is the common reply I hear from individuals suffering from stress and anxiety. “My teenager/husband/in-laws/co-worker/neighbour’s dog/ debt/health/work stresses me out!” We give our power away to circumstances, believing someone else’s actions or the situation caused us to feel stress, and if they would simply change their actions or if the situation was different we would feel better. But waiting for someone else or the situation to change so we can feel better makes us feel powerless, vulnerable, frustrated, agitated, anxious, and—you guessed it—stressed. We believe our stress comes from outside circumstances, but stress is an inside job.
Relationship Coach & Life Strategist • Relationship & Dating • Marital Clarity • Re-Building Life After Divorce • Self Care, Growth & Fulfillment • Stress & Anxiety Release
Practical Proven Strategies to Thriving in Life & Love Private Coaching and Group Program Details at jodiscottcoaching.com
Fall ‘14 - Okanagan Health & Wellness Magazine 17
Wellness
MAKE THE MOST OF TODAY. AND START THINKING ABOUT TOMORROW.
Money for Life Real life means real goals. Talk with me today about Sun Life Financial’s customized approach to your financial and retirement planning.1
Randy Wilson 778-475-5558 randy.wilson@sunlife.com www.sunlife.ca/randy.wilson #210 – 2411 Highway #6 Vernon, BC V1T 5G4
Life’s brighter under the sun Only advisors who hold CFP® (Certified Financial Planner), CH.F.C. (Chartered Financial Consultant), F.Pl. (Financial Planner in Quebec), or equivalent designations are certified as financial planners. Mutual funds offered by Sun Life Financial Investment Services (Canada) Inc. Sun Life Assurance Company of Canada is a member of the Sun Life Financial group of companies. © Sun Life Assurance Company of Canada, 2014.
1
Get Involved and Give Back! Volunteer your time at
K e l o w n a ’s
Gospel Mission Help us serve over 30,000 meals this Fall
Leading people to wholeness Shelter l Meals l Dental Clinic Recovery/Addiction Services l Thrift Store to VOLUNTEER call:
250-763-3737
to DONATE online: www.kelownagospelmission.ca
it may not be true. So I am going to let your brain hold that belief right now while asking YOU to keep an open mind. And here is the reason why: Our brain will not release a belief or believe a new one until it has evidence to disbelieve a current belief or accept a new belief. To give you an example, let’s say you and I were out walking in Kal Park and you were slightly ahead of me, and as you looked down at the path you saw a snake and you jumped back, and your brain was screaming, “Snake!” But as you jumped back and your shadow was no longer over the path, you saw that it was just an old piece of rope. Then I came up behind you and I jumped back and screamed, “Snake!” And you looked at me calmly and thought, “Yes, I remember when I used to believe that too. But no matter how much you try to convince me, my brain will never believe that rope is a snake again.” Your brain will not believe or disbelieve unless it has evidence. To help your brain understand that stress is a choice, I will give it evidence by explaining that in every situation in our lives, we form a thought about that situation, we begin to tell ourselves a story about it, and that story or
“We give our power away when we believe that it is the circumstances of our life that cause us stress.” series of thoughts will cause us to feel certain emotions— good or bad, depending on the story we just told ourselves. As in the example, the story we told ourselves is that it was a snake on the path, and from that story we felt fear, anxiety, and stress. But when we changed the story, telling ourselves it was just a rope on the path, we felt relief, calm, and indifference. With every situation or circumstance in your life, you have the option to choose what story you tell yourself about it and therefore how it will make you feel. Even in times of loss or significant change, we still get to choose how we want to feel. In those times the choice may be grief or sadness or disappointment, but the emotion is pure, genuine emotion relative to the situation. It is not stress stirred up from a story we are telling ourselves about the situation. We give our power away when we believe that it is the circumstances of our life that cause us stress. It is actually the THOUGHTS—the STORY—we tell ourselves about the circumstances in our life that cause us to feel stress. With this knowledge, Christine’s brain was able to release its belief that stress was happening to her to make the connection that stress is the result of choosing stressful THOUGHTS. Now instead of “stressing” over her aging parents, she consciously chooses thoughts that keep her present and appreciative of the time she has with them today. In moments of stress, recognizing that it is the THOUGHT about the situation that is causing stress and that THOUGHTS can be changed will bring you back to your power to choose to stress less and live more. n
18 Fall ‘14 - Okanagan Health & Wellness Magazine
www.ohwmagazine.com
Wellness
Excessive Texting and Poor Posture: Coincidence? Text messaging has changed the way we communicate, but it may also lead to new health concerns among adults and teens.
By Larry T. Kinakin, DC
A
s of 2008, the smartphone has overtaken the laptop in sales volume. Texting and email have become our main connection to information and social networking. A survey at Templeton University suggested that more college students aged 18 to 21 preferred texting to emailing or even calling. Texting while driving is unsafe under any circumstances. In fact, some research suggests that texting while driving is more than 20 times as dangerous as simply driving. This appears to be a greater threat for younger drivers than for older drivers, since younger drivers are less likely to stop texting when placed in a difficult driving situation. According to the Mayo Clinic, texting after turning out the lights or going to bed can interfere with a good night’s sleep, especially if the message is stressful or emotional, leading to issues such as lost sleep, poor quality sleep, difficulty falling asleep, and daytime sleepiness. On a structural and physical level, most people do not realize the impact of excessive texting on their health. Texting health risks are a huge problem for both adults and teens, and in chiropractic offices the condition has been called “text neck.” The repetitive stress placed on the cervical spine during frequent forward flexion causes changes in the curve of www.ohwmagazine.com
the cervical spine and support structures. These support structures include ligaments, tendons, musculature, and the bony segments. The common result of this repetitive stress can cause postural changes and imbalances as well as Forward Head Posture (FHP). Among the chief complaints associated with text neck are: • pain felt in the neck, as well as headaches, shoulder pain, back pain, and arm pain down to the fingers • upper extremity numbness and tingling • gastrointestinal issues • loss of lung capacity • nerve compromise due to vertebral misalignment and joint dysfunction (subluxation) • spine degeneration (arthritis) • temporomandibular joint (TMJ) pain Evidence exists that postural positions can affect nerve tissue by altering blood flow to the spinal cord. People with uncorrected FHP can potentially suffer chronic conditions such as thoracic outlet syndrome, fibromyalgia, chronic strains, and early joint arthritis. FHP detection is best performed by a qualified Doctor of Chiropractic. Despite considerable evidence that posture Fall ‘14 - Okanagan Health & Wellness Magazine 19
Wellness affects physiology and function, the significant influence of posture on health is not addressed by most physicians. Consultation should look at physical stresses other than texting, such as computer ergonomics, backpack carrying, video gaming, TV, sleep habits, and previous trauma. Examination should deal with posture, spinal range of motion, muscle nerve testing, and x-ray analysis, if necessary, to measure the degree of spinal postural distortion. Once established, required spinal adjustments combined with specific postural exercises can be implemented. The next step should be to set specific guidelines for phone usage regarding time, frequency, and body posture. Keep the phone in a backpack or the glove box to minimize
problems by monitoring your teen’s texting habits and setting appropriate limits. For optimal health, it is essential to follow these guidelines for texting and monitoring good spinal posture. With a little effort and a corrective care chiropractor on your health team, you can enjoy a future of doing activities you love to do rather than suffering from ill health effects that poor posture can bring.n
the possibility of texting while driving. Ensure computer and video screens are adjusted so the top third of the screen is even with your eyes and the screen is 18-24 inches from face. Ensure backpacks have no more than 10 to 15 percent of bodyweight and are worn over both shoulders with a waist and chest support belt. Are you concerned about teen texting? Prevent
References: Rene Cailliet, M.D., Director of the Dept of Physical Med. and Rehab. at the University of Southern California. Gore DR, Sepic SB, Gardner GM. Roentgenographic findings of the cervical spine in asymptomatic people. Mayo Clinic Health Letter Vol. 18 #3, March 2000. Olsen E, et al. Texting while driving and other risky motor vehicle behaviors among U.S. high school students. Pediatrics, June 2013;131(6):e1708-1715 Spine 1986; 6:591-694.
If you are injured, choose the right legal team. Our experience, expertise and past results give you the confidence to focus on your recovery while we focus on your claim.
Max Russmann Bill Dick
Allyson Edwards
Darren Kautz James Cotter
Michael Yawney
Contingency fees available—no recovery, no fees.
Contact us for your free, no obligation personal injury consultation.
Tel: 250-542-5353 • Tf: 1-800-243-5353 • www.nixonwenger.com
20 Fall ‘14 - Okanagan Health & Wellness Magazine
TRUSTED. RESULTS.
www.ohwmagazine.com
Wellness
Where the Rubber Meets the Road
Staying safe: M+S rating does not indicate a winter tire. By Alan Sidorov
T
his autumn, billboards began to appear along our driving. This is simply not true. More to the point, it could be highways indicating that both M+S and mountain/ okay if all drivers recognized the limitations of their vehicles snowflake marked tires are appropriate for winter use. and drove accordingly. Unfortunately, this is not the case. I don’t know if it is apathy, ignorance, complacency, or some My advanced driving school’s van has almost new allpiece of bureaucratic chicanery, but this misinformation season tires. On a recent trip to Terrace, I found that the could actually put drivers at risk on snow-covered roads. traction was okay in dry weather, but not great in heavy Most people don’t know all that much about tires, beyond rain. They would probably be horrible on snow, but I won’t appearance and cost, but in this case ignorance is not bliss. even give them a chance. The winter tires, on separate Tire sidewalls have a variety rims, go on tomorrow. of markings, including size, From Whistler to Terrace I “My safety concern comes width, load capacity, maximum was travelling in convoy with pressure, and speed rating— one of my instructors. He was because many drivers will all of which are important, driving a Volvo that was shod since the tire has to be properly new Continental high look at their tires, which could with matched to the vehicle. Speed performance tires. These ratings, for example, first came were excellent in the rain, but be half-worn, note the M+S about to deal with unlimitedalthough carrying the M+S speed European highways. designation, and assume they designation, would not be These days, the rating has optimal for winter conditions. more to do with performance Tires suited for winter carry are okay for winter driving. This and safety. a mountain and snowflake is simply not true.” M+S appears on just about design, indicating a rubber every tire you will find at compound that will remain your local retailer. Most of that rubber only meets an old flexible at colder temperatures, and a tread design aimed requirement for such fascinating stuff as void ratio, and at biting into snow, slush, and ice. I use studless winter has little to do with the qualities required to provide good tires on all our vehicles. Studs have some advantage on winter traction. My safety concern comes because many ice, but have less grip on other surfaces. The studless drivers will look at their tires, which could be half-worn, note tires have quite a soft rubber compound, and will wear out the M+S designation, and assume they are okay for winter quickly in warmer weather. Because our advanced driving
www.ohwmagazine.com
Fall ‘14 - Okanagan Health & Wellness Magazine 21
Wellness courses take us all over the province, including the Okanagan, winter tires go on in October and come off in late April. For winter driving, skinny is in. Consider the intensely competitive World Rally Championship. Rally cars driven on snow stages have narrower rubber than what is used on tarmac sections. My Volvo owner’s manual specifies a skinny winter tire. That’s easy when the cold-weather tires are mounted on separate rims. In the long run, it saves money as well as increases safety. Tire engineers continue to perfect their black art, so today’s radials are far superior to those made even a decade ago. Picture these engineers stirring rubber, carbon, and sundry chemicals in a pot over a fire, cackling to themselves. This has led to a new generation of tires, which theoretically are okay in all four seasons, and therefore carry the mountain/snowflake symbol. Even with the witches doing their best, there are bound to be varying degrees of compromise. A set of Nokian WRG2 all-weather tires were bolted on to one of our vehicles in late August. They are, reputedly, the best of the all-weather breed. Nokian’s headquarters are in Nokia, Finland, and the company has some amazing test facilities. So far, the comments from my instructors are that the Nokians are very good on dry pavement, and excellent in wet weather, though a bit shy of the Continental Pure Contacts mentioned earlier. And while this may not interest everyone, the WRG2s are superb on gravel. Later this year we will test the WRG2s against the latest studless winter radials. The purpose-built winters will be, as recommended, narrower than the Nokians. We will see if all-weather tires are a reasonable compromise for those who do not deal with months of true winter conditions. If you are driving on snow with regular all-season rubber, please make the appropriate adjustments. Don’t assume that you have anywhere near the same grip as a mountain/snowflake tire. The engineers are right, the billboards are wrong. n
CrossFit: A Balanced Prescription for Exercise This popular training approach combines elements that will improve performance in any sport or physical task.
By Jeremy Meredith
C
rossFit defines itself as a broad, general, and inclusive fitness training system. It is the intersection of all fitness qualities. If you looked at a soccer player, a fire fighter, a mixed martial artist, and a marathoner, there would be a place where they all share some quality of fitness. Be it cardio-respiratory endurance, strength, or flexibility, all of these qualities are required in some capacity to excel in physical endeavours. CrossFit favours ten qualities in particular that were first postulated by coaches Jim Cawley and Bruce Evans of Dynamax. They are: 1. C a r d i o v a s c u l a r / r e s p i r a t o r y endurance – the ability of body systems to gather, process, and deliver oxygen 2. Stamina – the ability of body systems to process, deliver, store, and utilize energy 3. Strength – the ability of a
22 Fall ‘14 - Okanagan Health & Wellness Magazine
muscular unit, or combination of muscular units, to apply force 4. Flexibility – the ability to maximize the range of motion at a given joint 5. Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. 6. Speed – the ability to minimize the time cycle of a repeated movement 7. Coordination – the ability to combine several distinct movement patterns into a singular distinct movement 8. Agility – the ability to minimize transition time from one movement pattern to another 9. Balance – the ability to control the placement of the body’s centre of gravity in relation to its support base 10. Accuracy – the ability to control movement in a given direction or at a given intensity www.ohwmagazine.com
Fitness
By paying special attention to these ten qualities, you can improve in any sport or physical task regardless of specialization. CrossFit’s prescription for exercise is Constantly Varied, Functional Movements, performed at High Intensity, or CVFMHT. Firstly, we ensure that our training stimulus is constantly varied to prevent specialization in any area. CrossFit believes that specialization is the enemy and must be avoided. Constant variance is not to be confused with random, though. Critical thought and planning go into a program that is truly constantly varied. Next up are the functional movements we use. These are movements you can find in everyday life like squats (sitting down in a chair), presses (putting groceries away on the top shelf), and dead lifts (picking up something heavy from the floor), mixing in jumping, throwing, and classical cardio like running, skipping, and biking. We can expand on these functional movements by including more coordinated exercises like kettlebells, gymnastics, and Olympic style weightlifting. All of these blend to help achieve great balance in the ten general physical skills. What does this look like for you, in a CrossFit class? Think back to P.E. class. Fifty years ago, Physical Education was exactly that: learning about our bodies, trying to build ourselves up with intense exercise. It likely included rope climbs, various calisthenics, weight training, and gymnastics. CrossFit is bringing back this incredible training that has been lost to time. In the competitive arena, www.ohwmagazine.com
CrossFit has morphed into the ultimate test of fitness. In July, the Stubhub Centre in Carson, California, turns into a proving ground for people all around the world looking to be crowned “Fittest on Earth.” Athletes must compete at three levels. The first stage is the CrossFit Open, an online qualifier that in 2014 saw over 130,000 registrations. From the Open the top 48 men and 48 women in each region move on to the Regionals, a three-day competition which selects one to three men and women from each region to compete at the CrossFit Games. The CrossFit Games is a gruelling four-day test which has included anything from ocean swimming to obstacle courses. CrossFit has also expanded its reach to youth. Already there are stories of the impacts of this type of training with youth. Take, for example, Ryan O’Rourke, the Stanford-bound rower who found rowing at CrossFit
and excelled to a point where he’s attending an Ivy League school. Or Clarence Cumming, the 13-year-old Olympic weightlifter who got his start in CrossFit. Assuming Cumming isn’t swayed by the starlight of professional football or track and field, he may be the US’s best chance at an Olympic medal in the sport of weightlifting in over 50 years. The Soviet sport machine employed a program very similar to CrossFit for the training of younger athletes before bringing them into specialization for sport. The focus on broad general and inclusive fitness gave them the attributes to display their fitness in exceptional capacity, all the while being healthy and resilient to injury. Now, you may be saying, “That’s great, but I’m 40 years old and I have no intentions of going to the Olympics.” CrossFit is not only for the elite. Our membership at CrossFit Vernon ranges from 7 to 60 years young. People cite greater mobility and joint health, and stronger hearts and lungs. Add to that the immeasurable benefits of a leaner body and you’ve got more than enough reasons to take the plunge and join up. And no, you don’t need to be fit before starting. Most CrossFit gyms offer On Ramp or Foundations classes to bring you up to the level you need before starting. Some even have different levels of classes to join after completing your On Ramp classes. This ensures you are in the best environment to achieve your fitness goals. So now you know more about CrossFit, why not try it for yourself? n
Fall ‘14 - Okanagan Health & Wellness Magazine 23
Fitness
Are You Ready for Resistance Training? Before attempting certain exercises, it’s wise to assess your mobility and stability. By Shane Pizzey, MKin, CSCS, CEP
T
he fitness industry is booming base of strength or mobility (whichever and more and more people the particular lift requires, usually are choosing to incorporate both). resistance training as a part of their Mobility is based on voluntary healthy lifestyle plan. To this, I movement while flexibility involves wholeheartedly offer my applause. static holds and is often dependent With a myriad of options out there, upon gravity or passive forces. Mobility from CrossFit to boot camps to demands strength to produce fullpersonal trainers, there is no shortage range movement, whereas flexibility of choices in which to help you achieve your goals. But what if your exercise “plan” is actually hurting you? In a haste to bring resistance training to the masses, the trend is to have participants complete their training in a large group setting. Most often the exercises are set and each person is required to Figure 1 complete them, no matter if they are safely capable of properly executing the lift or not. While is passive, thus injury may not be immediate, it’s just not strength another form of playing roulette, with dependent. Some people refer to the consequences being a significant mobility as “active flexibility.” or nagging injury. Joint mobility is the ability to move At Aspire Health & Performance, we a limb through the full range of motion require that our clients qualify, or earn (ROM), with control. Without having the the right to complete a lift. We don’t necessary mobility in a joint or joints, do this to punish the client, rather to the lifter is putting himself or herself at ensure that they have an adequate serious risk of injury. Once adequate
Figure 2
mobility has been established, we can then focus on the stability of the joint. A good example of this is overhead lifts or presses. A commonly prescribed exercise is “Thrusters” (Figure 1). Thrusters are a dynamic lift in which the participant dips the hips, explodes through the lower body, and presses a barbell from resting on the front of the shoulder to an overhead locked out position. The finished position requires lifters to have their arms finish in line or behind the ears. The safe and successful execution of this lift requires glenohumeral (shoulder) flexion mobility of at least 170 degrees, thoracic spine (upper back) extension to lessen the shear force on the lumbar (lower back), as well as cervical (neck) and scapular stability. Acceptable glenohumeral mobility is presented in Figure 2. If a client presents with less than the desired shoulder flexion mobility, we will work on restoring this through a few different methods. Static stretching is one way, but as noted above, flexibility and mobility are two different things. One of our favourite exercises to achieve both shoulder ROM as well as thoracic spine extension ROM is the Kneeling Band Lat/T-Spine Rockers (Figure 3). To complete this exercise, the lifter
Figure 3
24 Fall ‘14 - Okanagan Health & Wellness Magazine
www.ohwmagazine.com
Fitness kneels on the ground and places the elbows on a bench. While pulling a tight band between the hands, rock back on the heels, pull the hands overhead, and arch at the mid/upper back. Hold for a breath and repeat. To further enhance thoracic spine extension ROM, which is crucial not only for all overhead lifts but also to enhance scapular stability, we like to prescribe the Foam Roller T-Spine Extension (Figure 4).
Figure 4 The lifter lies on his or her back with the foam roller positioned crossways across the upper back, with the bottom of the shoulder blades serving as a pivot point. With the hips up, reach overhead to anchor the hands to a kettlebell. While hands are anchored, pull the hips to the ground, leading with the low ribs. Pause for a breath and repeat. Using these two exercises can help to increase shoulder flexion ROM and thoracic spine mobility, but still may not be enough to earn you the right to press overhead. Be sure to speak to your strength coach to ensure that you have qualified for this exercise, or any other exercise for that matter. I am very excited about the new age of health and performance training and the number of individuals gravitating to resistance training. If you choose your coach/ trainer carefully and only complete exercises once you have qualified for them, you will continue to make changes in your physical self and stay injury free. I urge you to make sure that there is a proper plan in place for your training, one that focuses on your goals and addresses your deficiencies. n
Julia Ransom, Biathlete Canadian National Team Canmore, AB
2013
www.ohwmagazine.com
2013
Energy follows blood sugar. SoLo’s lower glycemic response compared to other leading bars helps to keep blood sugar levels in a narrow range, sustaining energy without the spike, crash and crave. 2 0 1 3
Lower Glycemic Response
2 0● 1 3
FINISH STRONG! Gluten Free
●
Exceptional Taste
For retailers near you, visit www.SOLOENERGYBAR.ca 2 A Proud Okanagan Company 0 1 3
Fall ‘14 - Okanagan Health & Wellness Magazine 25 2 0 1 3
Seniors Health
Downsize Your Debt Debt management advice for retirees, seniors, and the sandwich generation. By Donna Mihalcheon
R
etiring with debt can be stressful. With large numbers of retirement-age Canadians and seniors carrying increased levels of debt, many face a reduced standard of living. The increase of indebtedness among baby boomers (also known as “the sandwich generation”) and the aging population can be attributed to a number of factors: • Investments suffering substantial losses during market downturns • Pensions frozen or even reduced due to pension-fund losses • Savings once thought to support seniors through retirement earning record-low interest • Seniors living on fixed incomes with no capacity to earn more money • Adult children living at home longer and possibly requiring financial assistance • Strong desire to financially help children and grandchildren even when they cannot support themselves • Decreased mental health • Medical and health care costs • Depression caused by various factors, such as the loss of a spouse • Telemarketing scams targeting the seniors • Costs of long-term care • Children and grandchildren taking advantage of trusting elders If you or your parents are approaching retirement, or are already retired, and financial stress is affecting your or their health and wellbeing, it’s reassuring to know you can get help. Licensed professionals who are experienced in helping retirees and seniors deal with their debt problems are the resource to look for in this situation. They can work with you
to explore all of your options for dealing with debt after retirement, such as filing a consumer proposal that would consolidate your debt, stop the interest charges from accumulating, put a halt to the pesky collection agency calls and allow you to make one manageable payment while protecting your pensions and RRSPs*.
Tips to help aging parents avoid debt problems and financial abuse No one likes to see their aging parents lose their physical and mental independence and it can be hard to talk to them about needing help. It is important to pay attention to them and monitor their activity. Here are some tips to help identify when there might be financial concerns, as well as suggestions for helping prevent a financial problem from developing: • Be observant and recognize subtle changes; if you notice a problem in one area (e.g., mobility, memory loss), chances are there might be problems in another • To help prevent your parents
26 Fall ‘14 - Okanagan Health & Wellness Magazine
from being taken advantage of financially, know who they see and talk to—such as friends, acquaintances, caregivers, and other individuals in positions of trust • Suggest they add themselves to the Do Not Call List (DNCL) to prevent calls from telemarketers • Offer to assist with taking care of home repairs, setting up cable and phone services, or major purchases to help protect them against scams • Watch to see if mail is regularly opened or if it piles up • Take note of websites they may be frequenting, such as online bingo or gambling sites • Watch for activity inconsistent with their ability, such as ATM use by a physically impaired person • Watch for increased activity on credit cards or withdrawals made from savings accounts or RRSPs in spite of penalties • Watch for new authorized signers on accounts or changes to account beneficiaries, changes in property title, or a refinanced mortgage • Watch for any changes in Power of Attorney, Wills, or Trusts • Obtain credit bureau disclosure reports and watch for identity theft or transactions they may have forgotten about or are hiding • Look at loyalty cards for casinos and other possible avenues for spending beyond their means • Make sure caregivers are hired from reputable agencies and that references are checked n *exceptions do apply
www.ohwmagazine.com
RETIREMENT LIVING CAN BE THIS CAREFREE. Experience the joy of an active lifestyle. Exercise Classes | Outings | Friends | Healthy Dining | Recreational Activities
CALL TODAY TO BOOK A PERSONAL VISIT.
Cherry Park Retirement Residence 317 Winnipeg Street Penticton, BC V2A 8J9 250.492.2447 www.CherryParkRetirement.ca
Okanagan Chateau 2100 Benvoulin Court Kelowna, BC V1W 3A4 250.862.9088 www.OkanaganChateau.com
Orchard Valley Retirement Residence 2829-34th Street Vernon, BC V1T 9G4 250.545.0455 www.OrchardValleyRetirement.ca
The Shores Retirement Residence 870 Westminster Ave Kamloops, BC V2B 1N9 250.376.0315 www.ShoresRetirement.ca
YOU DO THE LIVING WE DO THE REST ™
Seniors Health
The Senior Sweet Tooth
As the diet changes of the last forty years begin to affect our health and longevity, it becomes vitally important to watch our sources of sugar. By Shelby Entner, ND
H
ave you ever wondered why our elders seem to enjoy sweets so much more frequently than other adults or even children? As people age and their lifestyles change due to living situations, family dynamics, and interest and ability to cook meals, many elders will gravitate towards a diet that is high in sugar. With a culture that is already exploding with diseases such as diabetes, cardiovascular disease, and obesity, the aging population is at an even higher risk due to a long history of eating high sugar foods and insulin resistance. We all have memories of visiting our grandparents and noticing that there
was always a plethora of candies in little glass dishes or cookies on the counter. My clearest memory of my grandmother is of her heading downstairs to the freezer, which was full of at least five different flavours of ice cream that she would dole out on hot summer nights. Spoiling grandchildren aside, seniors are often consuming far more sugar in their 70s and 80s than they did when younger. Studies show that as we age we have a dramatic decline in our taste buds and the ability to sense different flavours. In our prime we have approximately 10,000 to 15,000 taste buds, but by age 70 only around onethird of these will be actively working.
28 Fall ‘14 - Okanagan Health & Wellness Magazine
Naturally, people are attracted to simple flavours that are easy to taste, sugar being the most basic flavour of all. So why is eating a high sugar diet as a senior so concerning? My concern is based upon our recent history of eating a high carbohydrate, high sugar and low fat diet for many years. In 1980, Dr. Ancel Keys wrote The Seven Countries Study, the first multivariate linear regression study (a study that examines how different variables have an outcome) on coronary heart disease and fat. In his summary, he concluded that countries that ate more fat had more heart disease. Wham, low fat diets www.ohwmagazine.com
Seniors Health became the rage and every doctor recommended a low insulin or leptin (the hormone that tells your brain that you fat diet (no more than 30 percent daily intake) to prevent are full). When insulin is not stimulated, the body stores heart disease. Unfortunately, thirty years of nutritional the sugar as a fuel for later: a nice spare tire of fat around education has been based on this flawed study (he used the middle. Fructose gets metabolized completely by our incorrect parameters, ignored data liver and puts stress on the organ when from countries that did not fit his study, intake is high. As the liver is overworked etc., etc.). As a country, we embraced with fructose metabolism, it will create the low fat diet and naturally increased “fatty liver disease” and is a common “Fructose gets our carbohydrate intake, often in the association with risk of heart attacks, metabolized form of sugar. pancreatitis, obesity, and type 2 diabetes. What happens when you eliminate Uric acid is also a waste byproduct of completely by fat from a processed food? It tastes fructose metabolism and can lead to gout like a stack of cardboard! Add sugar and hypertension. our liver and puts and suddenly that low fat cookie As our culture ages and the diet changes stress on the organ of the last forty years begin to affect our tastes a whole lot better! Up to the time of World War II, most people health and longevity, it becomes vitally when intake is had an average sugar consumption important to watch the sources of sugar of about 20 grams per day (divide by in our diet. In 2014, aging adults have high.” 4 for teaspoons). In 1978, when highbeen exposed to more than four decades fructose corn syrup was introduced, of high sugar foods. Combined with a consumption went up to 40 grams per day (10 teaspoons). natural change in appetite and interest in sweet foods, the Adolescents today consume about 75 grams per day modern senior is at greater risk of developing significant or about 12 percent of their daily caloric intake. A large diseases. amount of our sugar intake is from juices and sodas, often So what to do? Eating fruits and vegetables that are high in the form of fructose. Fructose is a naturally occurring in fructose is fine because of the fibre that naturally occurs sugar and is found in fruit and vegetables. It is nearly in the foods. Drinking juice, consuming sodas, enjoying twice as sweet as sucrose (table sugar) and is cheap to too many pumpkin spice lattes and being unaware of the manufacture so is often used in processed foods. hidden sugars in our diet can have a long-term negative So why is fructose such a concern? Glucose is the main effect on our health. Aging well is within reach and can type of sugar in the blood and is the major source of energy be supported with a health care team that focuses on for the body. Unlike glucose, fructose does not stimulate education and prevention. n
urrOOnneeSSttooppNatural rriivvee on G ordon DStore H Your Heeaalltthh S Sh op Health YYoouOnline ✔ Vitamins & supplements ✔ natural skin Care and makeup ✔ Weight loss ✔ natural pain relief ✔ Bulk herBs & teas ✔ infrared sauna
✔ Bulk organiC foods ✔ loCal milk and Bread ✔ organiC frozen meats ✔ gluten free & organiC foods ✔ espresso Coffee & smoothies ✔ reVerse osmosis Water 24/7
www.ohwmagazine.com
Shop online at
www.abacohealth.com
8-3818 Gordon Drive, Kelowna (Next to the Lower Mission Post Office)
Fall ‘14 - Okanagan Health & Wellness Magazine 29
Nutrition
Pumping Iron How can we tell if our iron levels are adequate, and what can we do to combat iron deficiency?
By Christine Hatfield, BScH, MD
I
ron is a mineral with numerous functions in our bodies. An essential part of the protein hemoglobin, iron carries oxygen from our lungs to our cells. Iron helps enzymes to complete important chemical reactions, build collagen for skin and bones, support good immune function, and regulate cell growth. Iron is needed for good cognition and healthy thyroid function, too. Iron deficiency is the most common nutritional deficiency worldwide. Women have greater iron requirements than men (about double) and are at increased risk of becoming iron deficient, especially during adolescence and their childbearing years. Typical symptoms of iron deficiency include: - fatigue - recurrent infections - hair loss - poor memory - cold intolerance - headache - restless legs - anxiety - nail changes - cravings for ice When I have a patient with iron deficiency, I think of these main causes: 1. Not getting enough in the diet 2. Poor absorption via the digestive tract 3. Increased needs or losses Diet Heme iron, found in meat, poultry and fish, is more readily absorbed than non-heme iron, which comes from vegetables and other plant foods. A vegetarian diet increases the risk of iron deficiency. To manage low iron (or prevent deficiency), eat a whole-
foods diet that includes good sources of iron. This chart outlines the foods with the highest iron content per 3.5 oz (from Clinical Nutrition: A Functional Approach). Keep in mind that the body will absorb more iron from vegetables if they are eaten together with meat.
grains like wheat and barley, can damage the gut lining. This happens dramatically in patients with Celiac disease, but can also occur in gluten sensitive people without apparent symptoms. Low iron might be the only sign there is a problem! As well as a healthy gut lining, we also require adequate stomach acid to absorb iron. An acid environment is needed Food Sources of Iron Kelp 100 mg to digest meat and to break down iron supplements for absorption. Low Molasses 16.1 mg stomach acid commonly develops Pumpkin Seeds 11.2 mg from prescription acid blockers or over the counter antacids used to Beef Liver 8.8 mg treat heartburn. Surprisingly, foods Clams 6.1 mg and supplements can also inhibit iron Almonds 4.7 mg absorption, especially coffee, black/ Lean Beef 3.7 mg green tea, red wine, grains, soft drinks, Raisins 3.5 mg chocolate, calcium, and magnesium. Iron absorption is enhanced in the Beet Greens 3.3 presence of meat, vitamin B6, vitamin Eggs 2.3 mg C, and zinc. Highly refined foods, Chicken 1.5 mg which are stripped of iron, require the Raw Spinach 0.8 mg/cup body to use its own stores to digest them.
Poor Absorption Our gut is beautifully designed to absorb all the vitamins, minerals, and macronutrients we need for good health. If this delicate surface becomes inflamed, the gut has trouble transporting iron into our bodies. A common cause of intestinal inflammation is gluten sensitivity. Gluten, a protein in common cereal
30 Fall ‘14 - Okanagan Health & Wellness Magazine
Needs and Losses Infants, children, and adolescents need more iron because they are growing quickly. Adult women frequently develop low iron from heavy menstrual periods, pregnancy, and breastfeeding. If they are not diligent about increasing iron intake during these times, iron stores will gradually drop. It is estimated that 1 in 10 women
www.ohwmagazine.com
Nutrition are iron deficient. Both men and women can become iron deficient from chronic blood loss in the bowel from a polyp or cancer. Black stools are a sign of intestinal bleeding and should not be ignored. Testing For and Treating Low Iron Iron deficiency can easily be detected with a blood test. I usually assess the serum ferritin, a blood protein that stores iron. If the ferritin is below optimal levels, I will recommend a combination of diet and supplements (while also looking for the root cause of the deficiency). There are many iron supplements on the market and replacement can be confusing to most patients: Pills or oral? With food or on an empty stomach? Once or multiple times per day?
Avoid These Iron Robbers
Coffee Chocolate Black/Green Tea Refined Flour Red Wine Refined Sugar Soft Drinks Calcium Soy Products Magnesium Grains Antacids Here are my top iron supplementation tips: • ferrous supplements are easier to absorb than ferric • polysaccharide iron delivers the highest dose of iron per capsule (speak to your doctor to see if this may be right for you) • liquid iron is gentle on the stomach, but the milligrams per dose is low so you will likely need to take more • iron should be taken one hour before or two hours after meals and away from iron robbers (bedtime works well, especially if iron causes nausea) • 500 mg of vitamin C and 5 mg of zinc may enhance absorption • do not take iron at the same time as magnesium or calcium • do not take iron within two hours of other prescription medications (it can prevent them from being absorbed) It is best to work with a qualified health practitioner to ensure you replace iron safely. Iron toxicity is a possibility if you are dosed incorrectly. Iron replacement usually needs to be continued for three to six months or until your ferritin stores are in an optimal range (I recommend 90 or higher for women). Adolescent and adult women should consider taking supplemental iron to avoid deficiency state. As always, let food be thy medicine and try to eat iron-rich foods daily. n
Now Available in Penticton!
Women are not one-size-fits-all. Each of us is on our own unique journey. With different questions. And concerns. NOWhealth offers • anti-aging and regenerative medicine • peri-menopause and menopause support • bio-identical hormone replacement • adrenal restoration • Clean Start hCG Weight Loss • IV Therapy Dr. Christine Hatfield, MD
SCHEDULE AN APPOINTMENT TODAY 250.542.4490
appointments@nowhealth.ca
North Okanagan Women’s Health Vernon, BC www.nowhealth.ca
THEY UNDERSTAND www.ohwmagazine.com
women
Fall ‘14 - Okanagan Health & Wellness Magazine 31
Nutrition
MSG: The Controversial Flavour Enhancing Ingredient What is MSG, where is it found, and is it harmful? By Judy Bradshaw, RHN, ROHP Monosodium glutamate (MSG) is a somewhat controversial flavour enhancing ingredient which is used in food processing, restaurants, and home cooking. It was first discovered in 1908 by a Japanese chemist, Dr. Kikunae Ikeda, who identified it as the source of a specific delicious, savoury taste, which he named umami. He isolated some crystals from a large amount of Kombu broth, a traditional Japanese flavouring, and realized its uncanny ability to greatly enhance the flavour of almost any food to which it was added. MSG is now commercially produced through fermentation of corn, sugar beet molasses, or gluten. It is used commonly in seasoning salts, spices, condiments, soups, meats, broth, gravy mixes, some baked goods, and candies. Fermented and Asian food preparations often contain MSG. Monosodium glutamate is the sodium salt of glutamic acid, a form of glutamate. Glutamic acid is a non-essential amino acid which is abundant in both animal and vegetable proteins and is found in high concentrations in the human brain. In the brain, glutamate is one of two important
neurotransmitters which play a principal role in activating the nerves. Under normal circumstances glutamate is a carefully regulated neurotransmitter. For some people, an MSG flavoured meal is enough to alter their nervous system activity and trigger headaches, tingling, heart palpitations, dizziness, or other symptoms due to the high level of glutamate. Asthmatics seem to be particularly susceptible to MSG reactions, as do people who are low in vitamin B6. In nature, glutamate is bound by peptide linkages, which are broken down slowly during the digestive process, thus preventing sudden surges of it in the body. With MSG, an overabundance of glutamate can quickly enter the body. This can excite the nervous system, creating these commonly experienced MSG sensitivities. When MSG was first being added to foods as a taste enhancing substance, glutamate receptors had not been discovered, and no one knew that excess glutamate could create these adverse reactions. The food industry invested millions of dollars in developing the use of MSG. Only after significant amounts of taste enhancers were being added to our foods and beverages did scientists recognize that it carried side effects, and it was identified as an excitotoxin. It was found that too much glutamate could even excite brain cells so much that they could die. Unfortunately, information remained hidden in the medical research literature for over a decade before someone recognized this danger. Plenty of research had shown that excess amounts of these excitotoxins damaged the cells of the retina of the eye, and were extremely toxic to the nerve cells in the hypothalamus and other vital areas of the brain. In 1969, Dr. John Olney forced the halt of excitotoxic food additives in baby foods. In 1997, Dr. Russell L. Blaylock, a board certified neurosurgeon, published his first book on excitotoxic food additives, The Taste that Kills. He describes how glutamate in the brain is carefully regulated by a special cleanup and
32 Fall ‘14 - Okanagan Health & Wellness Magazine
www.ohwmagazine.com
recycling system to keep levels where they are safe. High blood levels of free glutamate in the diet tend to open up the blood-brain barrier, allowing more glutamate as well as other neurotoxins to enter the brain, triggering inflammation and producing free radicals which in turn release more glutamate. Dr. Blaylock explains how excitotoxic food additives could play a part in various forms of neurodegenerative disease—all a very real part of our 21st century health ailments. In Canada, when MSG is added to prepackaged foods, it must be declared on the list of ingredients of food labels, even when it is a component of flavouring preparations, spice mixtures, food flavour enhancer preparations and other preparations or mixtures. There are no labelling requirements for naturally occurring free glutamates, which are other forms of glutamate
Nutrition Health & Wellness Market Place
STEVE WITVOET
BScPT, BAPhysEd, Diploma Sport Physiotherapist
To book appointments, visit www.thrivephysiotherapy.ca #27 - 100 Kalmalka Lake Rd. Vernon, BC V1T 9G1 P: 778.475.5910 E: thrivephysio@gmail.com
Providing support to animals and their owners in times of emergencies
Would you like to help? Volunteers and short-term foster homes are needed. When you help us, you help animals in your community. www.theroadhome.ca
info@theroadhome.ca
Look for foods marked with the No MSG label.
that are also easily released to the body. If a product contains high levels of free glutamate it cannot state that it is MSG free. Hydrolyzed vegetable protein (HVP), hydrolyzed plant protein (HPP), hydrolyzed soy protein (HSP), soya sauce, or autolyzed yeast extracts are all high in glutamates. There are also a number of common food ingredients that contain higher levels of naturally occurring free glutamate, including tomatoes, grapes, Parmesan, Roquefort, and mushrooms, to mention a few. These products may act the same way as MSG in the body, so a tomato sauce cannot be labelled as MSG free unless it can be shown that there are no detectable glutamates present. The only way to lower your intake of MSG and other free glutamates is by avoiding the processed foods containing it. This requires not only skill in reading food labels, but also the willpower to leave your favourite tasty canned, bagged, or boxed food behind. When avoiding MSG, the main focus would be on a diet of whole, unprocessed foods, including vegetables, grains, legumes, fruits, nuts and seeds, dairy, and unseasoned meats. For the few who need to eliminate MSG and processed free glutamic acid (glutamate), a complete list can be found at http://www.truthinlabeling. org/hiddensources.html. n
Inspiring, Strengthening, Poetic, Passionate, Creative, Toning, Lengthening, Playful, Dynamic, Welcoming, Calming, Quality Classes! Find our fantastic schedule at www.ariseyogavernon.ca Facebook.com/ariseyoga or call 250-540-7280 Arise Yoga-Alpine Centre 100 Kal Lake Rd., Vernon, BC
LMR
Let’s Make it Real
PU BLISHING Proud Publisher of OHW Magazine But did you know that we also do...
Books k Manuals k Brochures k Newsletters Dedicted to making your idea become a reality!
Leanne Christie 250.503.7472 lmrservices@shaw.ca
VIETNAMESE Family Restaurant
Hot, Healthy Authentic Vietnamese Food DINE-IN OR TAKE-OUT
778.475.6112
#2904 - 33 Stre et, Vernon, BC V1T 5S7 www.ohwmagazine.com
Fall ‘14 - Okanagan Health & Wellness Magazine 33
Nutrition
Here’s to Healthy Eating
Beef and Lentil Soup
34 Fall ‘14 - Okanagan Health & Wellness Magazine
www.ohwmagazine.com
Nutrition By Michale Hartte, BASc (Nutr), NNCP, CH
Beef and Lentil Soup
Salmon Burgers Makes: 8 burgers
Makes: 8 servings Ingredients: 1 Tbsp coconut oil 1 lb extra lean beef 1 onion, chopped 2 stalks celery, chopped 2 carrots, diced 10 cups homemade chicken stock or 10 cups chicken broth ⅔ cup lentils, ideally previously soaked 1 cup white navy beans, ideally previously soaked and/or sprouted, or 1 can white navy beans 3 cloves garlic, crushed Celtic or Himalayan salt and pepper to taste Directions: Sauté extra lean beef and onion in coconut oil until beef is mostly cooked. Add celery and carrots and sauté for about 5 more minutes. Add chicken stock, barley, lentils, beans, garlic, salt, and pepper. Bring to a boil. Simmer for 1 hour. Tasty variation: Use buffalo meat instead of extra lean beef.
Ingredients: 2 medium sweet potatoes, skins removed, sliced ¼ inch thick 3 garlic cloves, crushed 1 red onion, chopped 1 large scallion, chopped 2 Tbsp dried basil or tarragon, or 4 Tbsp fresh basil or tarragon 1 Tbsp Celtic or Himalayan salt ½ tsp cracked black pepper ½ cup sliced red pepper 1 Tbsp extra virgin olive oil Next four – keep separate ¼ cup coconut flour Left-over cooked wild salmon or 2 cans wild salmon 2 whole organic/free range eggs Coconut oil for grilling Directions Preheat oven to 325˚F. In a glass ovenproof container, place all ingredients except the coconut flour, salmon, eggs, and coconut oil. Bake for 45 minutes and turn every 20 minutes or so. Once cooked, remove and puree in food processor or blender. Next, mix in the coconut flour, salmon, and eggs, and form into patties. Grill for 10 minutes per side using coconut oil. Try topping with pesto or red pepper sauce.
Delicious Squash Cookies Makes: 12 large cookies Ingredients 1 cup winter squash (butternut, acorn, spaghetti, etc.), previously cooked, skin removed 1 zucchini or large carrot, grated ½ cup butter or coconut oil, or combination 1 tsp cinnamon or combo: 1 tsp cinnamon, ½ tsp nutmeg and a pinch of cloves (optional) ½ tsp Celtic or Himalayan salt ½ tsp baking soda ½ tsp baking powder ½ cup previously ground nuts or seeds: brazil nuts, almonds, flax, chia, pumpkin, etc. (Tip: use a coffee grinder) 2 Tbsp coconut flour www.ohwmagazine.com
7 dates (pits removed), or ⅓ cup real maple syrup, palm sugar (coconut sugar), or raw, unpasteurized honey* 2 organic/free range eggs ⅓ cup or 1 scoop Brad King’s Sprouted Brown Rice Protein Powder (vanilla) or equivalent ⅓ cup to ½ cup filtered water ¼ cup organic raisins or chocolate chips (optional) *Honey not to be used for children under 1 year of age Directions: Preheat oven to 350°F. Mix all ingredients except raisins or chocolate chips in food processor. Stir in raisins or chocolate chips (if using). Line a tray with parchment
paper and with a wooden spoon, dab about 3 Tbsp of the mixture onto the tray (leave about 1 inch between each cookie). Bake for about 25 minutes. You know it’s ready when you can insert a toothpick and it comes out clean. These cookies are best served once they have cooled slightly, right from the oven. For extra pleasure, add a dab of real organic butter. To reheat, use your toaster oven (NEVER the microwave) and toast for a few minutes until they reach the perfect temperature. They will keep for about 1 week in the fridge. For time-saving ideas, bake a few batches and freeze the extras!
Fall ‘14 - Okanagan Health & Wellness Magazine 35
Pet Health
Keeping Kitty in Purrfect Health Learn to recognize the signs of lower urinary tract disease.
By Carlie Petrisor, DVM
W
hile they often don’t listen, will purposely defy you, and love to cause trouble, cats are a permanent fixture in many Canadian households. A recent survey estimated more than ten million cats in Canadian homes; and because they are so loyal, loveable and cuddly, we will likely continue to see these numbers grow. It is even estimated that cat ownership rates will surpass (and possibly already have) those of dogs. While we tend to see more canine patients walk through our doors, we can’t forget that our feline friends can run into medical issues as well. F e l i n e lower urinary tract disease (FLUTD), also commonly known as feline idiopathic cystitis, is a common m e d i c a l condition in cats. Although the term describes an array of clinical signs, not all of them need to be present to classify it as lower urinary tract disease. While some of the clinical signs, like vomiting and lethargy, are quite vague and can be present with several other ailments, common signs of a urinary issue include straining to urinate, bloodtinged urine, inappropriate urination, excessive grooming or licking of their genitals and, most importantly, the complete inability to urinate. Recognition of these signs is critical in being able to find a cause and treatment for our patients. The majority of the patients that present to veterinarians with FLUTD are young, otherwise healthy animals. Why is this the case? While research into causal factors is still ongoing, infection, bladder stones, and trauma have explained why some cats get this disease. Unfortunately, in
a large number of patients, no cause is found. This situation, termed idiopathic cystitis, can make treatment difficult and sometimes very frustrating. Treatment depends on the cause (if one can be determined). Your cat’s inability to urinate at all constitutes a medical emergency and you should contact a veterinarian immediately. In this case, hospitalization is required to relieve the obstruction by catheterization of the urethra followed by close monitoring. Obstructed cats can encounter electrolyte abnormalities and kidney damage and run the risk of re-obstruction. Treating a non-obstructed feline involves addressing the current issue and preventing further issues from occurring. First, a urinalysis should be performed, which includes taking a sample of your cat’s urine and examining it for any abnormalities. The discovery of red blood cells, white blood cells, bacteria, crystals and/or abnormal cells can help determine a cause. Even though the urinalysis may reveal nothing, it is still important, as it will help the veterinarian rule out a cause that may have a specific treatment. If a specific cause is found, the vet will initiate treatment directed towards the causal agent. Management and treatment of FLUTD, including idiopathic cystitis, is multimodal and lifelong. It involves encouraging a healthy bladder lining, decreasing environmental stressors, formulating a special diet, and increasing water consumption. In cats that suffer from cystitis, the bladder wall can
36 Fall ‘14 - Okanagan Health & Wellness Magazine
www.ohwmagazine.com
Pet Health become damaged. Because the job of the bladder is to hold filtered fluid from the kidneys, including irritants and toxins, a defective lining allows these substances to directly irritate the bladder tissue and cause inflammation, discomfort, and pain. A normal bladder is typically lined with a protective layer and certain supplements can be given to support a healthy lining. Diet is also critical in managing our feline friends with cystitis. One of the common questions we receive is how veterinary brand diets differ from pet store or grocery brand products. Often these latter brands claim to support urinary health; however, they are not formulated to do so. Veterinary brand diets aim to accomplish a number of things in regards to urinary health, such as changing the pH to one that does not support crystal formation. They are also often higher in sodium to encourage water consumption. Because there can be contraindications to these diets, they are often veterinary exclusive to ensure your kitty will have the utmost
benefit. If your cat does not drink a signficant amount of water, it may be beneficial to feed a wet formulation to increase fluid intake. Other tricks include adding a small amount of flavouring (low-sodium chicken broth or a small drop of tuna juice) to your cat’s food. In addition to diet and bladder
health, stress plays a key role in feline cystitis. While some animals require anti-anxiety medications (often used to prevent future episodes rather than treat current ones as they can take weeks to reach a maximum effect), others respond well to environmental enrichment. Provide scratching posts, toys, clean food and water dishes, and room to roam. If you have multiple cats in the household, it is important – especially if they do not all get along – that each cat have an area to escape to. Also important is the availability of a litter box; ideally the number of litter boxes in a house should equal the number of cats plus one additional. Cats are an important part of many people’s lives and recognizing a urinary issue can make a huge difference in the quality of life your cat leads. By ensuring your cat has an appropriate diet, enjoys a low level of stress, and consumes an adequate amount of water, you can help to prevent feline cystitis. If you have any questions regarding your feline’s urinary health, please don’t hesitate to contact your veterinarian for further information. n
LOOKING FOR LOVE?
A pet will love you unconditionally Help support our local not-for-profit animal welfare groups - provide a good home, volunteer or donate today!
Pick up your copy of OHW Magazines’ PET Health Issue in local Okanagan Pet Stores Online version available at www.ohwmagazine.com
Okanagan Health & Wellness Magazine / LMR Publishing
www.ohwmagazine.com
Fall ‘14 - Okanagan Health & Wellness Magazine 37
Upcoming Community Events Shuswap Farm & Craft Market
wwww.vernonfarmersmarket.ca Nov. 27: Tentative opening of Alpine Skiing Silver Star Resort, Vernon. For more information visit winter.skisilverstar.com
October - April 15, 2015 Tuesdays & Fridays 8 a.m. - 12:30 p.m. Centenoka Park Mall, Salmon Arm www.shuswapfarmersmarket.com Kelowna Farmers & Crafters Winter Market November - March, 2015 Saturday mornings 9 a.m. - 1 p.m. Parkinson Rec Centre, Kelowna www.kelownafarmersandcraftersmarket. com Coldstream Farmers Market All Year Every Friday 2:30 p.m. - 6 p.m. 9909 Kalamalka Lake Rd. Vernon Vernon Indoor Farmers Market Fridays 12 p.m. - 4 p.m. Kal Tire Place, Vernon
!
Investors Group Financial ! Services Inc. Invites you to participate in the
Fill the Office Toy Drive
November is… Amaryllis Month (Huntington Society) Cardiopulmonary Resuscitation (C.P.R.) Awareness Month Crohn’s and Colitis Awareness Month Diabetes Month Lung Cancer Awareness Month Movember Canada National Eczema Awareness Month National Lung Month National Pulmonary Hypertension Month Osteoporosis Month December is… The Lung Association’s Christmas Seal Campaign World AIDS Day, December 1 International Day !of Disabled Persons, December 3
!
!
!
Nov. 27: Tentative opening of Alpine Skiing Big White Ski Resort, Kelowna. For more information visit www.bigwhite.com
Donations accepted now until ! Nov. 28: Mustache Mile December 15, 2014 !"#$%&'(%)*('+,)-."/"0./1)2$(#.0$%)!"03)
4 p.m. - 6 p.m. Silver Star Village Silver Star, Sovereign Lake and the Canadian Cancer society have joined together to put on this exciting crosscountry fundraising event. Show off your Accepting new and gently gorgeous mustache you have been working used toys and gifts. With all so hard to grow all month or just come out to support a great cause. All proceeds to proceeds going to the the Canadian Cancer society. For more Okanagan Boys and Girls Club 1*#-&%*#(!-//',&'2!#*3!+#&%4!1'/'56'.!789!:;7<! information visit winter.skisilverstar.com Christmas hamper program.
!"#$%&'(!)*+!&*!,-.&%/%,-&'!%#!&0'! 102-3500 Carrington Road Westbank, BC
-.11)&4$)566.0$) )7'8)9(.#$) ! 7;:=>8;;!?-..%#@&*#!A*-2! B'(&6-#C9!D?! !
Dec 6: Santa Shuffle Fun Run and Elf Walk takes place at Prospera Place Outside Plaza. Start time is 10 am. Register for For more !""#$%&'()'#*)+',)(#'%-.)/0#,)%1.0)+',)(&2%03)4&%5) information the 1 km or or 5 km walk or run and raise +--)$61"##,0)(1&'()%1)%5#)78+'+(+')91.0)+',):&6-0) or a free money for the Salvation Army. Visit www. ;-/<);56&0%=+0)5+=$#6)$61(6+=3) financial review santashuffle.ca for more details. ! please contact -'():'($)."6'(:/&.'")'()/)6($$)6."/"0./1)($#.$;),1$/%$)0'"&/0&)) Michael Botterill Dec. 6: Pentcton’s Apex Mountain Resort <.04/$1)='&&$(.11)>?@AB@BAC>D?)) 250-707-3265 opening day. For more information visit ) www.apexresort.com
!
a choice of holiday “gifts” in the form of donation ceritficates for family and friends. A fun way to support local charities and non-profit organizations in a festive atmosphere. For more information email jcialternativegiftfair@gmail.com Dec. 6 & 7: Sovereign Lake Open For more information visit www.sovereignlake.com Dec. 6 & 7: 7th Annual Big White Rally Weekend, Big White Ski Resort Kelowna West Coast Rally Association event tests the limits of Performance Rally teams as they take on the speed and snow on our Big White’s forest roads. For more information visit www.bigwhite.com Dec. 11 - Jan. 4: The Contest of the Winds Winter Sleigh Ride Show at Caravan Farm Theatre. Times 4 p.m., 6 p.m., 8 p.m. For more information visit www. caravanfarmtheatre.com Tickets available at www.ticketseller.ca Dec. 29: Banff Mountain Film Festival World Tour 2014. Performing Arts Centre Vernon. Vernon Search & Rescue Society presents the annual “Best of Banff Mountain Film Festival”. Tickets available at www.ticketseller.ca Jan 1: Polar Bear Swim in support of the Zimbabwe Project. 1:00 p.m. Kal Beach, Vernon. Register and sponsor sheets available at Sun Valley Source for Sports, Curves Vernon or www.zimbabweproject. com Jan 1: The annual Polar Bear Run takes place in Peachland. Choose a 2-km or a 5-km run. start time is 10:30 am Check in at the Community Centre starting at 10 am. For more information visit www.peachland. ca Jan 3 - 4: Like Me Snowboard Series: Double-header Slopestyle presented by BC Snowboard. BC’s best up and coming slopestyle riders converge on Big White’s Telus Park. Two Slopestyle competitions in one weekend. For more information visit www.bigwhite.com If you’d like to submit an event, please email us at info@ohwmagazine.com.
Dec. 6: JCI Vernon Alternative Gift Fair 10 am - 4 pm at The Arbor - 2601 - 43rd Ave. Vernon. This event offers shoppers
38 Fall ‘14 - Okanagan Health & Wellness Magazine
www.ohwmagazine.com
OHW Magazine
Helping you be the best you can be... Okanagan Health & Wellness Magazine is a lifestyle magazine devoted to providing readers with local information on health and wellness. Our goal is to inspire readers to improve their wellbeing, achieve their goals and become their vision of the best they can be.
Our editorial
is fresh and inspiring, providing readers with information on natural and alternative health and wellness, food and nutrition information, exercise and fitness tips, mind, body and spiritual health, pet health and much more - all with a local flair!
www.ohwmagazine.com
Donâ&#x20AC;&#x2122;t miss our Winter Issue coming January 2015
OHW Magazineâ&#x20AC;&#x2122;s 2nd Annual Pets Issue June 2015
For Advertising Information or Editorial Submissions email info@ohwmagazine.com or visit www.ohwmagazine.com